Strength Week 1 - Wednesday
Macrocycle: “There’s Something About Mary-thon” - Week 9 of 16
Mesocycle: Strength
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
21 x 20sec Rounds FIIT (10sec Rest)
Rounds: 1, 4, 7, 10, 13, 16, 19 - Strict Pull-ups
Rounds: 2, 5, 8, 11, 14, 17, 20 - Strict Ring Dips
Rounds: 3, 6, 9, 12, 15, 18, 21 - AbMat Sit-ups