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
10-15 Minute Moving steadily through:
1 Minute Row (start easy and build in intensity)
10 push-ups
10 hang power cleans w/bar
10 rdl’s w/bar
4. Workout Prep
1 Set: (at workout pace)
6 Calorie Row
6 Lateral Burpees Over Rower
5. Barbell Prep – (perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
5 sets
12-15 forehead curls
12-15 Seated alt curls each arm
12-15 preacher curls
12-15 reverse curls
20 forearm curls on bench
————————
Tricep circuit
3 sets
30 bench dips
20 overhead dumbbell ext
20 double tricep kick back
20 skull crushers
20 tricep pushdowns
Add Comment