MUD - Strength #1 - Week 3 - Sunday
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.
Section 1
2 Rounds FIIT
Starting at Either Station
A)
4min AMRAP
1 Hard Set of Double DB Bench Presses (Heavy)
250m Row
-----5min Rest-----
B)
4min AMRAP
1 Hard Set of Horizontal Ring Rows
0.35 mile Air Bike
-----5min Rest-----
*Hard = 2 RIR
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