MUD - Strength #2 - Week 2 - Wednesday
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
Weighted Ring Dips
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%)
*Within each 4min round, after each working set of weighted ring dips,
1 Hard Set (4 RIR)
DB Bent-Over Rows
First set between 10 and 20 reps.
**For Weighted Ring Dip Percentages, since you are pressing your bodyweight plus any added weight, your bodyweight needs to be accounted for in the percentages.
For example: To calculate 90%
Step 1: Add your 1 RM and Your Body Weight.
(If your 1 RM is 25lbs and you weigh 175lbs, 25 + 175 = 200)
Step 2: Multiply by 0.9
(200 x .9 = 180)
Step 3: Subtract your bodyweight to get the remaining "added weight".
(180 - 175 = 5lbs)
(so 90% of a 25lb 1 RM weighted ring dip, if you weigh 175lbs, is adding 5lbs to a ring dip)
If you don't know your max, work to a 6 Rep Technical Max today. Remember this weight as we will use that number to determine weights for the upcoming weeks in the cycle.
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
6 Rounds FIIT
30sec Strict Pull-ups
30sec Strict Ring Dips
30sec Box Jumps (Low, Step Down)
----Then, ~30sec Rest to Re-set Clock----
3min AMRAP FIIT
Burpee C2B Pull-ups*
*For those needing a box to scale jumping pull-ups, perform instead of getting on and off the box every rep, perform 5 burpees in a row, then 5 jumping pull-ups, and repeat.