Strength #2 - Week 1 -Sunday

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

30min AMRAP FIIT
Run*
5 DB Left-side Get-ups (Heavy)**
5 DB Right-side Get-ups
10-20 Push-ups (40% of Max Set)
30*** AbMat Sit-ups

*Run Distances
Sub 7:30 Best Mile: 400m Runs
7:30-10:00 Best Mile: 300m Runs
10:00+ Best Mile: 200m Runs

**Alternate which side you start with each round.

***If you have to break or hit failure before 30 reps, end your set there.

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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) Double DB Incline Bench Press
B) Barbell Bent-over Rows
C) DB-Weighted Laying Knee Raises


*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