OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
15/12 Calorie Row
10 alternating v ups
10 hollow rocks
10 hanging scap retractions
5 kip to swing
4. Workout Prep
1 Set: (at workout pace)
3 Toes-to-Bar
3 Row Calories
3-6-9-12…
Toes-to-Bar
Row Calories
-Rest 3 Minutes-
*Start where you finished and go in reverse for time.
*Enter time for second part in notes.
Target Reps: 168+ (through the 21s)
Minimum reps wanted: 126 (Through the 18s)
Target time on part 2: Sub 7 minutes
Time cap on part 2: none
STIMULUS and GOALS
This workout is fast and will be over before you know it. The rep counts are manageable for the first 4-5 sets so utilize that time to move fast and with bigger sets relative to your ability.
WORKOUT STRATEGY & FLOW
Toes to bar: Let’s see how long you can hang on unbroken! The grip fatigue will add up with the row added in, but we are training this today so push through as much as you can! Break up reps just before redlining but keep it aggressive otherwise.
Row: We want fast on every row set as long as you can hang on! RESET the monitor for each calorie set. This will take longer for the first calorie but is the standard! Use quick aggressive pulls to get the wheel turning then settle in. You can always stay moving here.
Goal weight ~85%+
Begin each rep from a complete dead stop (no bounce)
* rest 60 seconds between sets *
Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Record each set as 1 of your scores for load
* Rest 60-90 secs between sets
* Rest 2 minutes between sets
After the front squat, drop bar and reset for pause squat clean.
3 Second pause in bottom of Squat Clean before standing.
Move up in weight each set for 5 working sets
Record each set as 1 of your scores for load
– Perform KB single leg RDL in between deadlift sets 7/leg.
* rest 60-90 seconds between sets *
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