MUD - Strength #2 - Week 2 - Monday

Macrocycle: “Murph’s Up Dude” - Week 19 of 25
Mesocycle: Strength #2
Week: 2 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 Squats
Warm-up Sets

1 Set of 6 (40%) -8:00
1 Set of 3 (55%) -600
1 Set of 3 (65%) -4:00
1 Set of 3 (70%) -2:00

Working Sets*
Using 4min Rounds, Complete

3 Sets of 6 (75%)

*If you don't have an estimate for your max,

Week 1: Build to 6 RTM
Week 2 (This Week): 3 Sets at 6 RTM
Week 3: 3 Sets at 6 RTM + 5lbs

Article: How to Estimate 1 Rep Maxes


Section 2

2 x 5min AMRAPs FIIT (2min Rest)
10 Double DB Hang Cleans (Heavy)
15 Bounding Jumps on & off Bumper Plates OR 30 Double Unders
10 Double DB Front Squats
15 Bounding Jumps on & off Bumper Plates OR 30 Double Unders

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