MUD - Strength #1 Week 1 - Monday

Macrocycle: “Murph’s Up Dude” - Week 6 of 25
Mesocycle: Strength #1
Week: 1 of 3

IN ADDITION TO THE MOBILITY WE DO IN CLASS,

Perform 10+ Minutes of Mobility, at Home, Every Day

Your lifestyle habits are what make you are fit, functional, and healthy.

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Section 1

Front Squat
Warm-up Sets
1 Set of 5 (40%) - 6:00
1 Set of 3 (55%) - 4:00
1 Set of 2 (60%) - 2:00

Working Sets (4min Rounds)
1 Set of 5 (65%)
1 Set of 5 (70%)
2 Sets of 5 (60%)


*We will be front squatting with sets of 5 on Mondays for this 3 week strength cycle, so record the weights you used and notes to help dial in your effort levels during this cycle.

**If you don’t have a reasonable estimated 1 RM, then work towards a 5 RTM today. 5 RTMs are typically around 80% of an estimated 1 RM, so you can use that number for the remaining Mondays this cycle.

Article: How to Estimate 1 RMs

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Section 2

4 x 1min30sec Rounds FIIT (1min30sec Rest)
45sec Hard Row or Air Bike*
45sec AMRAP Double DB Hang Squat Cleans (Heavy)

*Starting At Either machine, but alternate between machines each round