Strength #2 Week 1 -Wednesday

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

Bench Press*
Warm-up Sets
1 Set of 5 (40%) - 6:00
1 Set of 3 (55%) - 4:00
1 Set of 2 (60%) - 2:00

Working Sets (4min Rounds)
1 Set of 5 (65%)
1 Set of 5 (70%)
2 Sets of 5 (60%)


*During Rest,
Work-up to Heavy Set of 3 Weighted Strict Pull-up

*We will be doing sets of 5 bench presses and working up on our weighted strict pull-ups (or the hardest variation of a pull-up for which you can do 3 reps) on Wednesdays 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 Wednesdays this cycle.

Article: How to Estimate 1 RMs

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Section 2

2 x 4min AMRAPs FIIT (2min Rest)*
3-6-9-...(+3)
Double DB Hang Clean and Jerks (Heavy)
Strict Hanging Knee Raises


*Start 2nd AMRAP Over at 3 reps.

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