MUD - Strength #2 - Week 2 - Sunday

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.

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Section 1

1 Round FIIT (4 Stations)
Starting at Any Station

A)
4min
Easy Run (800/600/400)
Jog in Place with Remaining Time

B)
4min
Easy Row

C)
4min
Easy Run (800/600/400)
Jog in Place with Remaining Time

D)
4min
Easy Air Bike

*Easy = Lactate Zone 2 = Fastest Talkable Pace

----Then, Immediately,----

16min FIIT
Unbroken Sets of
1-2-3-...(+1) Strict Chin-ups
2x Strict Ring Dips

Example: Start at
1 Strict Chin-up
2 Strict Ring Dips
2 Strict Chin-up
4 Strict Ring Dips
3 Strict Chin-up
6 Strict Ring Dips...

When you cannot complete the full set unbroken,
Choose a
20sec Hard* Air Bike
or
30sec Hard* Row

Then, rest ~1min, and restart at 1 rep.

*Hard = Fastest sustainable pace for the prescribed distance or time.
Article: MovementLink’s Cardio Pacing Tables

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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) Wide-Grip Bench Press
B) Strict Pull-ups
C) Barbell Roll-outs


*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