MUD Strength #1 Week 2 - Wednesday
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
Bench Press
Warm-up Sets
1 Set of 5 (40%) - 6:00
1 Set of 3 (55%) - 4:00
1 Set of 2 (65%) - 2:00
Working Sets (4min Rounds)
1 Set of 5 (70%)*
1 Set of 5 (75%)*
2 Sets of 5 (65%)*
*After Each Working Set, perform a Hard Set (2 RIR) of Double DB Bent-Over Rows
Notes:
We will be bench pressing with sets of 5 and doing hard sets of bent-over rows on Wednesdays 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
Section 2
10min AMRAP FIIT
100m Double DB Farmer's Carry (Heavy)
20 Double DB Push Presses
30 Mountain Climbers