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.

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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)

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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)