Chest Mobility with Thomas
Macrocycle: “Booty and the Spartan Beast” - Week 10 of 13
Mesocycle/Minicycle: Peak Week 2 of 4
Daily, At-Home Mobility
Section 1: Strength
Warm-up Sets
1 Set of 5 (40%) -10:30
1 Set of 5 (55%) -9:00
1 Set of 4 (65%) -7:30
1 Set of 3 (75%) -6:00
1 Set of 2 (80%) -4:00
1 Set of 1 (85%) -2:00
Working Sets
3:30 Rounds
Option 1: 1 RM Cycle
1 Set of 1 (90%)
1 Set of 1 (95%)
1 Set of 1 (100%)
1 Set of 1 (102%) or 1 Set of 5 (75%)
Option 2: Strength Cycle
1 Set of 5 (77.5%)
1 Set of 5 (1 RIR)
1 Set of 5 (-15% from Set 2)
1 Set of 5 (Same as Set 3)
Section 2: MetCon
10-Minute AMRAP FIIT
10 Push Presses (50%)
10 Box Jumps (Low)
Strict Hanging Knee Raises (Reps Based on 33%Max Toes-to-Bars)