Mayhem Affiliate 08/15/2022
Warm Up
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Snatch Grip Deadlifts
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats
5 Squat Snatch
* perform with a PVC pipe or empty bar *
2. Strength Prep
Athletes will spend 10-12 minutes building to a heavy single on Snatch with a barbell. Rep is performed as a squat but can be adjusted to a power snatch. Athletes can continue to build as long as sound form can be demonstrated during attempts. The goal should be to reach a 1RM in 6-8 working sets, so athletes should perform a set every 1:15-2 minutes.
3. Workout Prep
2 sets:
5 Dumbbell Bench (build-in weight)
3 Toes to Bar
Strength
Snatch (1×1)
Workout
Metcon (Time)
<p>"Top Gun"</p><p>Freedom (RX’d)</p><p>10 rounds</p><p>10 Dumbbell Bench (50×2/35×2)</p><p>10 Toes to Bar</p><p>Independence</p><p>10 rounds</p><p>10 Dumbbell Bench (35×2/25×2)7</p><p>Toes to Bar</p><p>Target time: 10-12 minutes Time cap: 14 minutes </p>
Cooldown
Warm-up
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
[Couch Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
[Twisted Cross]()
[Bicep Wall Stretch]()
Accessory
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