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. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Then –
10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats
10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses
4. Workout Prep (complete after finishing all the strength lifts)
1 Set (at a fast pace):
5 Bar Muscle Ups
25’ Handstand Walk (with obstacle, if you are using one in the workout)
5 Deadlifts (at workout weight)
5 Dumbbell Shoulder to Overhead (at workout weight)
5 Burpee Pull-Up
5 Wall Walk
10 Deadlifts (185/105)
10 Dumbbell Shoulder to Overhead (2×35/20)
-Rest 1:1 b/t sets-
10 Bar Muscle Ups
75’ Handstand Walk
15 Deadlifts (225/155)
20 Dumbbell Shoulder to Overhead (2×50/35)
-Rest 1:1 b/t sets-
Target Time each set: 5-6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
Stimulus is moderate intensity intervals.
WORKOUT STRATEGY & FLOW
Bar muscle ups: The rep range here should allow you to complete them in 1, at the most 2 sets. The point is to keep intensity up across movements. The 15 reps here are a great opportunity to work on hitting 5-10 at a time without any pauses at the top and making every rep look the same.
Handstand Walk: Only use obstacles if you are proficient at the movement. This workout is designed to break the shoulders down and make the course much more difficult. When you reach this station take an extra few seconds and let your shoulders relax before kicking up. Scale down to one rep over the obstacle, or distance to maintain stimulus.
Deadlifts: The aim is unbroken here. Two sets at most. Take a few breaths before picking up the bar if needed to go for a big set.
*Dumbbell shoulder to overhead: Use good leg drive to get the dumbbells efficiently overhead. The arms will be substantially fatigued by this point. Push for unbroken, if you break, keep the rests short, knowing it’s the last part before you get sufficient rest.
3×6-10 strict chin-ups+25 PVC banded seated rows (band attached to the rig with PVC through band, pull to sternum) (stop 2-3 reps from failure or at 10)
3×12 alternating Dumbbell hammer curls (mod/heavy across all sets)
*Superset movements as desired
-then-
3 sets
1 minute plank
50 Russian twists (unweighted) (each side is a rep)
20 sit-ups
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