Strength Week 3 - Wednesday
Macrocycle: “There’s Something About Mary-thon” - Week 11 of 16
Mesocycle: Strength
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
Incline Bench Press
Warm-up Sets
1 Set of 5 (40%) - 8:00
1 Set of 3 (55%) - 6:00
1 Set of 2 (65%) - 4:00
1 Set of 2 (70%) - 2:00
Working Sets* (Using 4min Rounds)
1 Set of 5 (75%)
1 Set of 5 (80%)
2 Sets of 5 (70%)
*Super Set Working Sets with
Hard Set of Horizontal Ring Rows (0-1 RIR)
Section 2
10min AMRAP
10-9-8-...(-1)-...1-2-...(+1)
Double DB Hang Clean + Push Press (Heavy)
After Each Round,
2-4 Strict Pull-ups (15-20% of a Max Set)