Wednesday August 17, 2022

Warm-up: Robyn, Richard, Danny, Emily, Coach Mike

Macrocycle: “Booty and the Spartan Beast” - Week 3 of 13
Mesocycle/Minicycle: Hypertrophy/Week 3 of 3


Section 1: MetCon

12-Minute AMRAP FIIT
20%MAX C2B Pull-ups
20%MAX Strict Ring Dips
15 Box Jumps (Low)


Section 2: Hypertrophy

3 x Hard* Supersets
a. Bench Press (65%)
b. Bent-over Rows
c. Laying DB-weighted Knee Raises

*Hard =
Rounds 1 & 2: 1-2 RIR (Reps in Reserve)
Round 3: 0 RIR (Max Reps)


Specialty Program Work

How and When to Add Bonus Work

None Today