Strength #2 - Week 3 - Sunday

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.

---

Section 1

8 x 1min30sec Rounds
3 Jerks (55%...+*)

---

Section 2

FIIT, In 12min
Run*

Then with remaining time in the 12min Round, AMRAP
3-5 Pull-ups (20% of a Max Set)
5-10 Push-ups (20% of a Max Set)
10 Box Jumps (Low, Step-down)

Then, Immediately
Run*

*Run Distances
Sub 7:30 Best Mile: 800m Runs
7:30-10:00 Best Mile: 550m Runs
10:00+ Best Mile: 400m Runs

---

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