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
2 Sets of 3 (75%)
2 Sets of 6 (70%)
*If you don't have a good estimate of your max, use the 4 working sets to work to a 6 Rep Technical Max (6 RTM) today.
A 6 RTM is about 80% of a 1 Rep Max (1 RM), so to find your estimated 1 RM from your 6 RTM, divide your 6 RTM weight by 0.8.
Write this weight down as you will use that number to determine weights for the upcoming weeks in the cycle.
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)