MUD - Strength #2 - Week 2 - Thursday
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
Using 1min Rounds, Complete
12 Sets of 1 Hang Clean Pull + 1 Clean (55%+)
----OR----
Option to Make-up Monday's Squats
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
2 Sets of 3 (80%)
2 Sets of 6 (75%)
*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 (4 Stations)
Starting at Any Station
A)
2min AMRAP FIIT
15 KB Swings (Heavy)
10 Burpees
----1min Rest----
B)
2min
Hard* Row
----1min Rest----
C)
2min AMRAP FIIT
15 KB Swings (Heavy)
10 Burpees
*Start AMRAP wherever you left off the previous one.
----1min Rest----
D)
2min
Hard* Air Bike
----1min Rest----
*Hard = Fastest sustainable pace for the prescribed distance or time, but today shoot for the fastest sustainable pace for that interval in the context of the whole workout.