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 Single Arm KB Front Rack Step Up (Each Leg)
3 Turkish Get Up (Each Arm)
10 Medball Candlestick
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets:
1:00 Ski or Row (moderate)
10 Hanging Scap Retractions, 6 kips, 2 strict pull ups
5-10 overhead squats (start with empty bar and add weight)
5. Workout Prep
1 Set (at workout pace):
2 Overhead Squats (at workout weight 1)
2 Strict Pull Ups
2 Overhead Squats (at workout weight 2)
2 Toes to bar
8 reps @ 65%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
10 Overhead Squats (95/65)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to bar
-Rest 3 minutes between sets-
10 Overhead Squats (115/75)
10 Strict Pull Ups
15 Overhead Squats (115/75)
15 Toes To Bar
-Rest 3 minutes between sets-
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
These are high intensity workouts with low volume so we don’t overdue our first day on deload
The volume is low so aim for bigger sets than you would normally do.
WORKOUT STRATEGY & FLOW
Overhead squats: these should be unbroken with full range of motion. Aim to move fast but don’t sort change yourself!
Strict pull ups: aim for an unbroken set here. Engage those lats and pull.
Toes to bar: finish each set strong with an unbroken quick set of toes to bar. This will spike the heart rate & fatigue the grip but you are done right after!
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