Strength #2 Week 1 - Monday

Macrocycle: “There’s Something About Mary-thon” - Week 18 of 25
Mesocycle: Strength #2
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.

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Section 1

Back Squats*
Warm-up Sets
1 Set of 5 (40%) - Countdown with 6:00 Remaining
1 Set of 3 (55%) - Countdown with 4:00 Remaining
1 Set of 2 (60%) - Countdown with 2:00 Remaining

Working Sets** (4min for Each Set)
1 Set of 5 (65%)
1 Set of 5 (70%)
2 Sets of 5 (60%)

*We will be back squatting with sets of 5 on Mondays for this 3 week strength cycle, so record the weights you used and notes to help dial in your effort levels during this cycle.

**If you don’t have a reasonable estimated 1 RM, then work towards a 5 RTM today. 5 RTMs are typically around 80% of an estimated 1 RM, so you can use that number for the remaining Mondays this cycle.

Article: How to Estimate 1 RMs

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Section 2

10min AMRAP FIIT
10, 20, 30, ...(+10)
DB One-arm Alternating Snatches (Heavy)
Bounding Box Jumps (Onto 1, 2, or 3 x 45lb Bumper Plates)

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