Strength #1 - Week 1 - Sunday

Macrocycle: “There’s Something About Mary-thon” - Week 9 of 25
Mesocycle: Strength #1
Minicycle: Week 1 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

3 Rounds FIIT (12 Stations)
Starting at Either Station A or Station C

A)
45sec AMRAP
Double DB Bench Presses (Heavy)

----2min15sec Rest----

B)
30sec
Hard* Air Bike

----2min15sec Rest----

C)
45sec AMRAP
Double DB Bent-over Rows (Heavy)

----2min15sec Rest----

D)
30sec
Hard* Row

----2min15sec Rest----

*Hard = Fastest Sustainable Pace for the prescribed distance or time.

Tips:
”Hard” today is starting at a 8.5-9 out of 10, holding that pace which will make effort creep up to a 10 out of 10 by the end of the round.

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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 Decline Bench Press
B) Chin-ups
C) DB-weighted 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