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 Toes-to-bars or Strict Hanging Knee Raises
30sec Rest
30sec Hard Row
30sec Rest
30sec Hard Air Bike
30sec Rest