MUD - Strength #2 - Week 1 - Monday
Macrocycle: “Murph’s Up Dude” - Week 18 of 25
Mesocycle: Strength #2
Week: 1 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
Front Squat
Warm-up Sets
1 Set of 6 (40%) -6:00
1 Set of 3 (55%) -4:00
1 Set of 3 (65%) -2:00
Working Sets
4:00 Rounds
3 Sets of 6 (70%*)
*If you don’t have a good estimate of a 1 RM:
Week 1 (This Week): Build to 6 RTM
Week 2: 3 Sets at 6 RTM
Week 3: 3 Sets at 6 RTM + 5lbs
Section 2
1 Round FIIT (2 Stations)
Start at Either Station
A)
5min AMRAP
6 Deadlifts (60%)
12 Burpees
----2min Rest----
B)
5min AMRAP
6 DB Goblet Alternating Cossack Squats (Heavy)
12 Box Step-ups (Medium)