Strength #1 - Week 1 - Tuesday
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.
Section 1
Incline Bench Press
Warm-up Sets
1 Set of 5 (40%) - 6:00
1 Set of 3 (55%) - 4:00
1 Set of 2 (60%) - 2:00
Working Sets* (Using 4min Rounds)
1 Set of 5 (65%)
1 Set of 5 (70%)
2 Sets of 5 (65%)
*Super Set Working Sets with
Hard Set of Horizontal Ring Rows (2-3 RIR)
Section 2
FIIT
Starting at Any Station
A)
5 x 10sec AMRAPs (20sec Rest)
Hard Row
B)
5 x 10sec AMRAPs (20sec Rest)
Strict Pull-ups
C)
5 x 10sec AMRAPs (20sec Rest)
Air Bike
D)
5 x 10sec AMRAPs (20sec Rest)
Strict Ring Dips
Note: Complete all 5 AMRAPs at a station before moving on to the next station.