Strength #2 Week 2 - Wednesday
Macrocycle: “There’s Something About Mary-thon” - Week 19 of 25
Mesocycle: Strength #2
Minicycle: Week 2 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.
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 (65%) - 2:00
Working Sets (4min Rounds)
1 Set of 5 (70%)
1 Set of 5 (75%)
2 Sets of 5 (65%)
*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
Section 2
4 Rounds FIIT
1min Bounding Box Jumps (Onto 1, 2, or 3 Bumper Plates)
1min Pull-ups
1min Push-ups