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
3-5 Squat Cleans (increasing weight)
10 hanging scap retractions, 6 kip to swing, 2 toes to bar
4. Workout Prep
1 Set (at workout pace):
4 Toes to bar
2 Squat Cleans (at workout weight)
3 Rounds
12 Toes to bar
3 Squat Cleans (185/115)
-Rest 1:1 b/t sets-
3 Rounds
15 Toes to bar
3 Squat Cleans (205/135)
-Rest 1:1 b/t sets-
Target Time each set: sub 3 minutes 30 seconds
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY pacing will be the smart approach for this workout. With a strong emphasis on grip and multiple rounds/sets, we definitely don’t want to be pushed to our limits early on.
How it should Feel: GRIPPY with a CARDIO kick to it. Reps and weight are not crazy high, so this will make for a fun, non-stop effort through the multiple sets.
WORKOUT STRATEGY & FLOW
Toes to Bar: Looking ahead at the cleans where singles will be the definite choice, we would love to see unbroken or, at the very least, two quick sets.
Squat Cleans: Weight is moderately heavy (around 70%) and should most definitely be performed in singles. Try to keep a consistent pace and not over rest between lifts.
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