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
1:30 Cardio
15 Banded good morning
10 Single Arm Dumbbell Bench Presses (each side) (light/moderate)
5 Single Leg dumbbell RDL (each side) (light/moderate)
-then-
Build to workout weights
4. Workout Prep
1 Set: (at workout pace)
3 Deadlifts (at workout weight 1)
3 Bench Presses (at workout weight 1)
Deadlifts (225/155)
Bench Presses (115/80)
-Rest 5:00-
15-10-5
Deadlifts (185/135)
Bench Presses (95/65)
Deadlift (315/225)
Bench Press (185/115)
-Rest 5 Minutes-
21-15-9
Deadlift (225/155)
Bench Press (135/85)
Target Time each set: Sub 7 minutes
Time Cap each set: 9 minutes
WORKOUT STRATEGY & FLOW
Deadlift & Bench press Load: should be a heavy weight but not over 75% 1RM that you can hit sets of 5-8+ to start, and then not over 50% 1RM for workout 2.
Deadlift & Bench Press form: Keep the core and back tight! Load the hamstrings before pulling. Elbows in on bench and drive through each rep
* Rest 60-90 seconds between sets
Record each set
Work up in weight, work back down and work back up again.
Use jerk blocks if available. Perform in singles to ensure form.
Work up in weight in each set.
Use jerk blocks if available.
Record each set as 1 of your scores for load
Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean
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