MUD - Strength #2 - Week 3 - Monday
Macrocycle: “Murph’s Up Dude” - Week 20 of 25
Mesocycle: Strength #2
Week: 3 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%) -8:00
1 Set of 3 (55%) -600
1 Set of 3 (65%) -4:00
1 Set of 3 (75%) -2:00
Working Sets*
Using 4min Rounds, Complete
3 Sets of 6 (80%)
*If you don't have an estimate for your max,
Week 1: Build to 6 RTM
Week 2: 3 Sets at 6 RTM
Week 3 (This Week): 3 Sets at 6 RTM + 5lbs
Section 2
2 x 4min AMRAPs* FIIT (4min Rest)
4-8-12-...(+4)
Double DB Front Squats (Heavy)
DB One-arm Alternating Snatches (Heavy)
Burpees
*Restart 2nd AMRAP with the round of 4 reps.