MUD - Strength #1 - Week 3 - Friday
Macrocycle: “Murph’s Up Dude” - Week 8 of 25
Mesocycle: Strength #1
Week: 3 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.
A) HIIT
Starting on either the Rower or the Air Bike,
2min Easy*
2min Medium**
2min Hard***
2min Easy
----2min Rest----
Repeat on Other Machine
*Easy = Pace that, fresh, could be maintained for 2+ hours.
**Medium is Fastest Pace Possible that could be Sustained for 20 minutes.
***Hard = Fastest sustainable pace for the prescribed distance or time.
Article: MovementLink’s Cardio Pacing Tables
------4min Rest-------
B) Core
3 x 2 min Rounds
16 Palloff Press left
16 Palloff Press right
Rest with time remaining in each round
3 x 2min Rounds
16 Renegade Rows (medium)
16 Glute Bridge Marches
Rest with time remaining in each round
3 x 2min Rounds
16 DB Kneeling Halos
16 Flutter Kicks (with arms stretched overhead holding one DB)
Rest with time remaining in each round