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:
8x Tempo Banded Goblet Squats 33X1
10x Single Arm Dumbbell Lawnmower Row (each arm)
10x Single Leg Glute Bridge+ Dumbbell Floor Press
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
5-10 Minutes moving through:
0:45 Echo Bike or Assault Bike (moderate)
12 Hanging Scap Retractions, 4 Kip to Swing, 4 Hanging Knee Raises, 4 Strict pull ups
4 Front Squats (moderate) (each side)
4 Shoulder to Over head (moderate) (each side)
5. Workout Prep
1 Set (at workout pace):
2 Front Squat (at workout weight)
2 Toes to Bar
1 Shoulder to Overhead (at workout weight)
1 Bar Muscle Up
Front Squat (135/95)
Toes to Bar
– At 14:00-
12-9-6
Shoulder to Overhead (135/95)
Bar muscle ups or Chest to bar pull-ups (not considered RX)
Front Squat (135/95)
Toes to Bar
– At 14:00-
12-9-6
Shoulder to Overhead (135/95)
Bar Muscle Up
Target Time each set: 4-5 minutes
Time Cap each set: 8 minutes
STIMULUS and GOALS
How to Pace: ATTACK! Weights are moderately light and reps are not crazy high so lets get after it.
How it should Feel: CARDIO and GRIPPY! When reps can be completed unbroken there’s not much more to say other than hang on and don’t stop moving.
WORKOUT STRATEGY & FLOW
Front Squat: Weight needs to be light where unbroken is the main goal. Breathe at the top of each rep and don’t forget to relax your hands.
Shoulder to Overhead: Like the squats this should be unbroken while looking to pause slightly at the top of each rep for breathing and stability.
Toes to bar/bar Muscle Ups: These two movements could potentially be completed unbroken, but we should look to break into 2 sets with quick rest to avoid burning out. If it feels good then go for it!
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