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. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. (Perform after the lifting) Hinshaw Warm up
4a. Movement Prep/Activation and Increasing Heart Rate
8-12 Minutes Moving Through:
10 Single Arm Suitcase Deadlifts (each side) (moderate)
15 Banded Good Mornings
0:20 Side Plank (each side)
150m Jog
5. Workout Prep
1 Set (at workout pace):
3 Deadlifts (at workout weight)
100m Run
5-10-15-20-25….
Deadlifts (185/125)
200m-400m-600m-800m-1000m….
Run
5-10-15-20-25….
Deadlifts (225/155)
200m-400m-600m-800m-1000m….
Run
Every 10m of running counts as 1 rep
Target Reps 375+ reps (through the 1000m run)
Minimum Reps before scaling: 250 reps (through the 800m run)
STIMULUS and GOALS
How to pace: STEADY.. 15 minutes is a longer time domain, so go out at a moderate pace and aim to maintain that throughout.
How it should Feel: CARDO & MUSCULAR ENDURANCE. The limiting factor here will be your breathing and leg fatigue.
WORKOUT STRATEGY & FLOW
Run: Aim for 70-75% of your max capacity and a pace that will be sustainable for 15 minutes with increasing distances.
Deadlifts: break early and often. The reps are going to add up quickly – don’t fry yourself out too soon!
10/6 Ring Muscle Ups (M/F)
-2 Minutes Recovery Ski between sets-
Target Time: Sub 11 minutes
Time Cap: 13 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE!. Challenge yourself on your muscle up sets. Do not go to failure, but aim for bigger sets than you usually do!
How it should Feel: Muscle endurance: This is purely muscle endurance. Use this workout to reinforce good technique and build volume in the muscle ups.
WORKOUT STRATEGY & FLOW
Muscle ups: aim for big and smart sets for YOU.
Ski: keep the ski super easy to recover for the next set of muscle ups.
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