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 bike
10 Hanging Scap Retraction
5 hanging knee raises
5 kip to swings
10 over head squats (start with bar and add weight each set)
4. Workout Prep
1 Set (at workout pace)
5 toes to bar
5 OHS @ workout weight
Toes to Bar
15-12-9
Overhead Squat (95/65)
Toes to Bar
21-15-9
Overhead Squat (115/80)
Target Time: sub 10 minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace: Steady! We want to be nice and smooth through this whole workout. We encourage having a plan on the toes to bar and sticking to it.
How it should Feel: Muscular Endurance! Grip and core! Accept it and know that this will be the hang up if there is any in this workout.
WORKOUT STRATEGY & FLOW
Toes to Bar: Key will be not going to failure and limiting your rest when you do break.
Overhead Squat: Goal should be to go unbroken. Being nice and smooth versus going fast will most likely allow this to happen.
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