Strength #2 Week 3 - Wednesday
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
Bench Press*
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%)
*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
3 Rounds FIIT (12 Stations Total)
Starting at any station
30sec AMRAP Ring Dips
30sec Rest
30sec Strict Hanging Knee Raises
30sec Rest
30sec Hard Row
30sec Rest
30sec Hard Air Bike
30sec Rest