MUD Strength #1 Week 3 - Monday

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.

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Section 1

Front Squat
Warm-up Sets
1 Set of 5 (40%) - 8:00
1 Set of 3 (55%) - 6:00
1 Set of 2 (65%) - 4:00
1 Set of 2 (70%) - 2:00

Working Sets (4min Rounds)
1 Set of 5 (75%)
1 Set of 5 (80%)
2 Sets of 5 (70%)


*We have been front squatting with sets of 5 on Mondays for this 3 week strength cycle, so use your notes to help dial in your effort levels today.

**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.

Article: How to Estimate 1 RMs

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Section 2

2 Rounds FIIT
Starting at any Station

A)
1min30sec
Double DB Thrusters (Heavy)

——30sec Rest——

B)
1min45sec
DB One-arm Alternating Snatches

——30sec Rest——

C)
1min30sec
Strict Hanging Knee Raises

——30sec Rest——