MUD - Strength #1 - Week 2 - Sunday
Macrocycle: “Murph’s Up Dude” - Week 7 of 25
Mesocycle: Strength #2
Week: 2 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.
Section 1
FIIT
800m Row OR 1.25mile Air Bike*
10-20 Strict Pull-ups (60% of a Max Set)
20-40 Push-ups (80% of a Max Set)
40 AbMat Sit-ups
20 Box Jumps (Low)
40 Step-ups
10-20 Strict Pull-ups
40-80 Push-ups (160% of a Max Set)
10-20 Strict Pull-ups
20 Box Jumps (Low)
40 Step-ups
40 AbMat Sit-ups
20-40 Push-ups (80% of a Max Set)
10-20 Strict Pull-ups
1.25mile Air Bike OR 800m Row*
Note, this is almost a pyramid, but the step-ups will be after the box jumps both times through.
*Start on either the rower or the air bike and finish on the other machine.
Open Gym - Upper Body Muscle Building Option
Ideally, this workout is performed on Saturday or Sunday during Open Gym and replaces Sunday’s Class above.
If you complete this workout on Saturday, it is highly recommended to not take Sunday’s class as the muscles being used are too similar.
5 x Hard* Supersets
A) Decline Bench Press
B) Horizontal Ring Rows
C) Weighted AbMat Sit-ups
*Hard today =
Supersets 1-3:
~2 Reps in Reserve
Adjust weights and exercises so that all set 1s are between 12 & 30 Reps.
Supersets 4 & 5:
0-1 Reps in Reserve