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 Row (10 Damper)
20 Alt. Leg V-Up
10 Single Arm Clean and Jerk R/L
:30 Handstand Hold
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 chest to bar pull-ups
10 Clean and Jerk (95/65)
-Rest 5:00-
3 Rounds
10 Handstand Push Ups
10 Overhead Squat (95/65)
5/3 ring muscle ups
10 Clean and Jerk (115/75)
-Rest 5:00-
3 Rounds
15 Strict Handstand Push Up
10 Overhead Squat (115/75)
Target Time Set 1: sub 11 minutes
Time Cap Set 1: 13 minutes
Target Time Set 2: sub 10 minutes
Time Cap Set 2: 12 minutes
STIMULUS and GOALS
How to Pace: Steady! We want to move with a purpose but not get ahead of ourselves. Think smooth is fast here.
How it should Feel: Gassy! Overall you will most likely end up more out of breath than anything because the sets aren’t too big. Be ready for this and don’t come out hotter than you need to.
WORKOUT STRATEGY & FLOW
Chest to bar/muscle ups: These should be unbroken throughout if possible…utilize the kip to take load off shoulders.
Clean and Jerk: Try to hold on for at least 2 big sets. The descent will probably be more taxing then the ascent so keep this in mind and go to singles before you blow up if you feel it coming.
Strict Handstand Push Up: Think unbroken! Go smooth and break before you need to if you can’t go 15 in a row.
Overhead Squat: These will be harder from the HSPU but lock those arms in and just keep squatting. No real reason to have to break here.
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