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
3 Sets:
7 Cossack Squat (each leg)
20 second push up (10 seconds on way up & 10 seconds on the way down)
5 Banded Kettlebell Overhead Squat
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets
15 Calorie row (moderate to fast)
10 power snatches (start with empy bar and add weight)
5. Workout Prep
1 set (at workout pace):
5-3
Row Calories
Power Snatches (105/75)
8 reps @ 60%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
Calorie Row
Power Snatches (85/55)
Target time: Sub 6 minutes
Time Cap: 8 Minutes
STIMULUS and GOALS
We are going 1 time through. BURN IT DOWN!!!
See how close you can get to the Games Athletes times. Don’t be last!
WORKOUT STRATEGY & FLOW
Row: You need to MOVE here! IT is only 45 calories total and 1 workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, then 95%+ on the 9s!
Power Snatches: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal. Use under 50% of 1RM Power Snatch
Echo bike Calories
Power Snatches (105/75)
Target time: Sub 6 minutes
Time Cap: 8 Minutes
STIMULUS and GOALS
We are going 1 time through. BURN IT DOWN!!!
See how close you can get to the Games Athletes times. Don’t be last!
WORKOUT STRATEGY & FLOW
Echo Bike: You need to MOVE here! IT is only 45 calories total and 1 workout. This means you can open up hot and try to hang on! Do the 21 at 85-90% intensity, 15s at 90-95%, then 95%+ on the 9s!
Power Snatches: This weight should be LIGHT! This means it takes 3 sets at most on the 21s! 1-2 sets is ideal. Use under 50% of 1RM Power Snatch.
Add Comment