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
3-4 Sets
1:00 Row (Increasing Pace each set)
10 Inchworm w/Push Up
:30 Handstand Hold
10 Single Arm Suitcase Deadlift R/L (Moderate)
-Then-
Build to Power Clean weight.
4. Workout Prep
1 Set (at workout pace):
1 Wall Walk
1 Power Clean (At first workout weight)
3 Power Cleans (185/125)
3 Wall Walks
-rest 1 minute-
AMRAP 5 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1 minute-
AMRAP 5 Minutes
9 Power Cleans (135/95)
3 Wall Walks
3 Power Cleans (225/155)
3 Wall Walks
-rest 1 minute-
AMRAP 5 Minutes
6 Power Cleans (185/135)
3 Wall Walks
-rest 1 minute-
AMRAP 5 Minutes
9 Power Cleans (155/105)
3 Wall Walks
Target Rounds each set: 5+
Time Cap each set: 4
STIMULUS and GOALS
How to Pace: STEADY! These 5 minute amraps that will always leave you satisfied and spent. Pace should be aggressive yet sustainable while looking to keep similar scores on the 3 workouts.
How it should Feel: GASSY. As weight decreases and reps increase the pace should be picking up. Don’t come out hot but like a slow burning flame, burn it down on the last one with whatever you have left.
WORKOUT STRATEGY & FLOW
Power Cleans: Weight starts out on the heavy side and slowly descends down. Singles should be the approach for the first 2 amraps while looking to hit some touch and go or quick singles on the 3rd. Be aggressive with your hips and don’t get caught staring at the bar.
Wall Walks: This movement is here to stay so learn to love it. Pacing is like a burpee box jump over, Stay steady and move where it allows your body to breathe and not burn out affecting the cleans. Straighten the arms out after each rep and uphold the standards (don’t get sloppy).
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. Workout Prep (perform after toes to bar skill work)
1 Set (at workout pace):
1 Rope Climb
250m Ski
2 Rope Climbs
500/400m Ski (moderate pace)
2 Rope Climbs
-Rest 1:1-
1 set
4 Rope Climb
500/400m Ski (at same average moderate pace)
Target Time: sub 13 minutes
Time Cap: 16 minutes
STIMULUS and GOALS
How to Pace: STEADY. Approach with caution because this one is sneaky. First set should be your slowest while looking to pick it up on set 2 and then we hang on for dear life.
How it should Feel: GRIP and more GRIP! Be smart and don’t burn out early.
WORKOUT STRATEGY & FLOW
Rope Climbs: Smooth, controlled approach while utilizing the legs as much as possible to save the arms. Big jump and fast descent to keep time under tension down.
Ski: Pace should be consistent and not sprinted. Breathe through every pull, relax the hands on the ascent while rolling the shoulders out. Use total body!
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