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
2-3 Sets:
1:00 Bike (moderate)
10 goblet KB Thrusters (light)
5-10 deadlifts (ascending weight)
4. Workout Prep
1 Set (at workout pace):
4 Wall balls (at workout weight)
3/2 Calorie Echo Bike
2 Deadlift (at workout weight)
5. Barbell Prep (after metcon)
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
15 Wall balls (20/14)
21/15 calorie row
9 Deadlift (225/155)
-Rest 1:1 b/t sets-
21 Wall balls (20/14)
15/12 Calorie Echo Bike
9 Deadlift (275/185)
-Rest 1:1 b/t sets-
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
Stimulus for the workout is moderate pacing while trying to keep consistent set times. First round should be the slower "Test Pace" and the next 4 should be close to or slightly faster.
How it should Feel:
WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken! Focus on cycling the arms and breathe through each repetition to keep the heart rate controlled.
Echo Bike: After the wall balls (in later sets especially) the legs will be pumped. Try to hop right on the bike and get it ramped up for 3-5 secs then settle into a moderate pace. Remember to whine down the last 2-3 calories for a smooth transition off the baike. Goal should be sub 45 seconds.
Deadlift: Weight should be moderate but will feel heavy as the workout goes on. Goal is always to keep reps unbroken while focusing on driving through the floor and breathing at the top.
– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 3 RM. Take a minute or so and then go into the 2 drop sets. Complete unbroken!
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set).
Record heaviest set of 3 as your score for load
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
4 sets
4:00 easy
2:00 moderate
1:00 fast
-Rest 1:00 b/t sets-
-no rest b/t reps-
*Score it TOTAL meters(Including 3 minutes of total rest)
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