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
12 Min AMRAP
1:00 Ski OR Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Hanging Scap Retraction
10 Kip to Swing
4. Workout Prep
1 Set (at workout pace):
3 Chest to bar Pull Ups
3 Thrusters (at workout weight)
Thrusters 65lb/45lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Thrusters 65lb/45lb
Jumping pull-ups
Time cap: 20 minutes
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
Target Time each set: 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: PAIN CAVE!!! Chest to bar and thrusters together = pain cave. There is no doubt!
How it should Feel: PAIN & LACTIC ACID PARTY!!. Be prepared for a high heart rate and burning in the legs and lungs!
WORKOUT STRATEGY & FLOW
Chest to bar: aiming for 1-4 sets here. Because this is 3 sets total with no rest in between (the pulling on the row will still fatigue you) We recommend being smart on the first set and then aiming for holding on for broke on the last set.
Thrusters: aim for bigger unbroken sets here. They don’t need to be full send thrusters, but think smooth is fast. Relax the grip as best you can and make sure to fire the hips out of the bottom of the squat to save the arms!
OR Banded 7s – perform 7 reps of each movement
2. Wall Walk Prep (perform after cardio)
3-5 Minute Easy Ski or Row
-then-
3 Sets:
5 Hollow Body Ball Tuck/V Up
10 Banded I to Shrug
5 V Push ups
3. Metcon Movement Prep/Activation and Increasing Heart Rate (perform after the wall walks)
2-3 Sets
15 V Ups
15 Banded Good mornings
10 Kettlebell Sumo Deadlift High Pulls (moderate)
4. Workout Prep
1 Set (at workout pace):
2 Sandbag Cleans (at workout weight)
6 GHD Sit Ups
8 Sandbag Cleans (150/100)
32 GHD Sit Ups
8 Sandbag Cleans (150/100)
-Rest 1:1 b/t sets-
sub power cleans (185/125)
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