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 position
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 of each movement
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"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate (perform after the Lifting)
2-3 Sets:
1:00 Cardio (your choice) (moderate)
0:30 Handstand Hold
4-8 Overhead Squats (light)
5 Wall balls (light)
5. Workout Prep
1 Set (at workout pace):
2 Strict Handstand Push Ups
3 Overhead Squats (at workout weight)
4 Wall Balls (at workout weight)
30 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)
Target Time: Sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.
WORKOUT STRATEGY & FLOW
HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).
Overhead Squats: Reps will be very challenging after all the HSPU so be ready to grind through. Weight should be moderately light where 10+ reps consistently shouldn’t be a problem.
Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.
50 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)
Target Time: Sub 12 minutes
Time Cap: 15 minutes
STIMULUS and GOALS
Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.
WORKOUT STRATEGY & FLOW
HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).
Overhead Squats: Reps will be very challenging after all the HSPU so be ready to grind through. Weight should be moderately light where 10+ reps consistently shouldn’t be a problem.
Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.
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 Minutes moving steadily through
15/12 Calorie Echo Bike (Easy to Moderate)
0:30 Handstand Hold
100′ Front Rack Double Kettlebell Waiters Carry (moderate weight)
10 V Ups, 10 Sit Ups, 10 Alternating V Ups
4. Workout Prep
1 Set (at workout pace):
5/4 Calorie echo bike
15’ Handstand walk
5 GHD Sit ups
15/12 Calorie echo bike
100’ Handstand walk
-Rest 1:1-
3 rounds
15/12 Calorie echo bike
30 GHD Sit ups
-Rest 1:1-
45/36 Calorie echo bike
150’ Handstand walk
45 GHD Sit ups
Target Time each set: sub 6 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
Like a Bob Ross painting this starts off with a beautiful, happy 3 rounder with steady, calm pacing. Then, the happy accidents come in and smash you with a tree at the end!
Moderate and consistent pacing on the first 2 workouts. Keep round times relatively even and then grind through the end with calculated rest stops on the Handstand Walks.
WORKOUT STRATEGY & FLOW
Echo Bike: Pacing should be moderate-high (80%) for the 15/12 and looking to calm it down a little on the last workout (70%). Ramp it up and settle in the shorter calories with a goal of sub 50 seconds..
Handstand Walk: At least 25ft Unbroken sections should be the goal. Higher skilled should aim for 50ft+.
GHD’s: Non-Stop! Can’t put it much simpler than that. Be explosive with arms and legs on every rep.
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