Peak Week 1 - Wednesday
Macrocycle: “There’s Something About Mary-thon” - Week 22 of 25
Mesocycle: Peak
Minicycle: Week 1 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 5 (40%) - 8:00
1 Set of 4 (55%) - 6:30
1 Set of 3 (65%) - 5:00
1 Set of 2 (75%) - 3:30
1 Set of 2 (80%) - 2:00
Then, Choose A or B
A)*
This option is for those interested in establishing a 1 RM this cycle.
Working Sets (5 x 3min Rounds)
1 Set of 1 (85%)
4 Sets of 1 (90%)
B)*
This option is for beginners or intermediate and advanced athletes more interested in general strength and muscle building who don't want to take on the stresses of 1 rep maxes.
Working Sets (5 x 3min Rounds)
1 Set of 1 (85%)
1 Set of 1 (90%)
1 Set of 1 (85%)
2 Sets of 5 (75%)
*Super Set your working sets today with a Hard Set (4 RIR) of Double DB Bent-Over Rows Choose a weight that makes your first set between 8 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. Step 2) Multiply by 0.4 Step 3) Subtract your bodyweight to get the remaining "added weight".
Section 2
FIIT
3min Double DB Devil's Presses (Heavy)
1min Rest
3min Double DB Floor Presses
1min Rest
3min Strict Pull-ups