Peak Week 3 - Monday

Macrocycle: “There’s Something About Mary-thon” - Week 24 of 25
Mesocycle: Peak
Minicycle: 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.

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Section 1

Front Squat
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 Option A or B Based on Your Goals and Preference

A)
This option is for those interested in establishing a 1 RM Front Squat this cycle.
Working Sets (5 x 3min Rounds)
1 Set of 1 (85%)
1 Set of 1 (90%)
3 Sets (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 (90%, 92.5%, or 95%)
2 Sets of 5 (80%)

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Section 2

12min AMRAP FIIT
1 Clean (75%) or 1 Clean Pull (75%)
200m Run*

*Run Scaling
Sub 7:30 Best Mile: 200m Runs
7:30-10:00 Best Mile: 200-100-200
10:00+ Best Mile: 100m Runs

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