Bri and Sam
Macrocycle: “Booty and the Spartan Beast” - Week 12 of 13
Mesocycle/Minicycle: Peak Week 4 of 4
Fit, Functional, and Healthy is Your Lifestyle
In addition to the mobility we do in class,
Perform 10-Minutes of Mobility, at Home, Every Day
Section 1: Strength
TESTING
20-Minutes* to Find
Max Weighted** Strict Pull-up
Max Weighted** Ring Dip
*To find both in the alotted time, people should likely build up to both 1 RMs at the same time.
**Today we are looking for the hardest variation of the strict pull-up and ring dip that you can perform. This may look like starting with ring rows and building up to a banded pull-up, it may look like starting with banded pull-ups and building up to an attempt at your first strict pull-up, or it may look like increasing weight looking for a max weight strict pull-up...find your hardest variation.
Section 2: Hypertrophy + Strength Endurance
1 Max Set Kipping Pull-ups or Strict Pull-ups*
----~4-Minute Rest----
1 Max Set Strict Ring Dips or Push-ups*
*Make your goal 15 or more. If you need to scale the exercise down to achieve a set of at least 15 unbroken reps, that is OK.
Section 3: MetCon
5-Minute AMRAP
5* Pull-ups
10* Push-ups
15 Air Squats
*Depending on your max set from above, you can use the same variation and adjust the numbers in the metcon to:
25+ = 5-10-15
15+ = 3-6-9