Mayhem Affiliate 11/09/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />3 sets:<br />5 Inch Worms<br />30-sec Knee Plank<br />5 Back Squats (empty bar)<br /><br />2. Strength Prep<br />Athletes will be back squatting for a 6rm and then perform 2 drop sets off of that established 6rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width andpressing up into the bar with the palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.<br /><br />3. Workout Prep<br />1 set:<br />10 Double Unders<br />5 GHD’s</p>
Strength
Back Squat (Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.)
Workout
Metcon (Time)
<h4>“Halbrand”</h4><p>Freedom (RX’d)<br />5 rounds<br />60 Double Unders<br />20 GHD’s <br /><br />Independence<br />5 rounds<br />40 Double Unders<br />15 GHD’s + 6in Riser (Or 10 Stick Sit-ups)</p><p><br />Liberty<br />5 rounds<br />60 Single Unders<br />20 Sit Ups<br /><br />Target time: 8-10 minutes<br />Time cap: 12 minutes</p><p> </p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min Calf Smash (each)<br />1 min Foam roll Hamstrings<br />1 min Barbell quad smash (each side)</p>
Add Comment