Strength #1 - Week 3 - Monday

Macrocycle: “There’s Something About Mary-thon” - Week 11 of 25
Mesocycle: Strength #1
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

Front Squats
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%)

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Section 2

3 Rounds FIIT
20sec AMRAP Deadlifts (65%)
30sec Rest
20sec Hard* Air Bike
2min10sec Rest

*Hard = Fastest sustainable pace for the prescribed distance/time.

Tips:
"Hard" today will be starting at a 9.5 out of 10 and putting 10 out of 10 effort into trying to hold that pace.