Peak Week 3 - Wednesday

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

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 Strict Press this cycle.
Working Sets (5 x 3min Rounds)
1 Set of 1 (85%)
1 Set of 1 (90%)
3 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 (90%, 92.5%, or 95%)
2 Sets of 5 (80%)

*Super Set your working sets today with a Hard Set (3 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".

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Section 2

12min AMRAP FIIT
Unbroken* Sets
1 Strict Pull-ups
2 Push-ups
4 Strict Pull-ups
2 Push-ups
3 Strict Pull-ups
6 Push-ups
…

*Contine by adding 1 to pull-ups and 2 to push-ups after each successful set. When, you can no longer complete the specified number of reps in one unbroken set, then
20sec Hard Air Bike

Then,
Repeat at 1

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