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. Hinshaw Warm up
5. Barbell Prep – (perform after the sprint)
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
4. Workout Prep
Build to 1st clean weight
400m run (moderate)
-rest 1 minute-
1 set at workout pace:
100m Run
1 clean (at workout weight 1)
Work up to a comfortable weight
Complete in singles to maintain form (after full squat clean go right into the 2 jerks).
Jerks can be Split or Push
Record each set as 1 of your scores for load
250-m run
1 clean
Women: (95-105-125-135-155)
Men: (135-155-185-205-225)
Scaled
5 rounds:
200-m run
1 clean
Women: (65-85-105-115-130)
Men: (95-115-135-155-185)
250-m run
1 clean
Ladies: (135-145-155-165-175)
Men: (185-205-225-245-265)
Target Time: sub 8 minutes
Time Cap: 9 minutes
STIMULUS and GOALS
This workout was composed of a very manageable run, but with a time cap to make you respect the run and move to get back to the bar. It is designed to elevate your heart rate and make you lift under pressure and fatigue!
The intensity should be high with a focus on running fast and perfect lifts!
WORKOUT STRATEGY & FLOW
Run: Move at 80-85% throughout the runs and use the last 20-30m to strap up your belt and prepare to lift!
Cleans: You can power or squat these. Brace yourself for each lift and go! Don’t end at over 95% 1RM.
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