MUD - Strength #2 - Week 3 - Sunday
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
4 Rounds (8 Stations)
Starting at Any Station
A)
4min to Perform a Hard* Superset
a. Double DB Bench Press (Heavy)
b. Horizontal Ring Rows
Rest with Remaining Time in Round
*Hard = 2-3 RIR
B)
4min on Either the Rower or Air Bike*
1min Easy**
1min Hard***
2min Easy**
*Alternate machines each round.
**Easy = Lactate Zone 2 = 2hr Race Pace
***Hard = Fastest Maintainable Pace for the Given Distance or Time.
Article: MovementLink’s Cardio Pacing Tables
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