Strength #2 Week 3 - Monday

Macrocycle: “There’s Something About Mary-thon” - Week 20 of 25
Mesocycle: Strength #2
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

Back Squats*
Warm-up Sets
1 Set of 5 (40%) - Countdown with 8:00 Remaining
1 Set of 3 (55%) - Countdown with 6:00 Remaining
1 Set of 2 (65%) - Countdown with 4:00 Remaining
1 Set of 2 (70%) - Countdown with 2:00 Remaining

Working Sets** (4min for Each Set)
1 Set of 5 (75%)
1 Set of 5 (80%)
2 Sets of 5 (70%)

*We have been back squatting with sets of 5 on Mondays for this 3 week strength cycle, so use your recorded weights 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 upcoming workouts and cycles.

Article: How to Estimate 1 RMs

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Section 2

10min AMRAP FIIT
6 DB Left-arm Snatches (Heavy)
6 DB Left-arm Front Rack Step-ups (Low)
6 DB Right-arm Snatches
6 DB Right-arm Front Rack Step-ups
12 DB Left-arm Hang Clean and Jerks
12 DB Right-arm Hang Clean and Jerks

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