Mayhem Affiliate 11/10/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo<br />-into-<br />6 min amrap:<br />30-second Row<br />5 Snatch Deadlifts<br />5 Hang Muscle Snatches<br />10 Jumping Squats<br /><br />2. Strength Prep<br />Athletes will be strict pressing for a 6rm and then performing 2 drop sets off of that established 6rm. Athletes should establish a strong rack position when stepping back with the weight. Barbell must be in contact with the shoulders/upper torso when performing each rep. Athletes should keep the core braced and avoid using any assistance from the legs for reps. Cue athletes to breathe into a braced core and exhale when pressing. If athletes have discomfort in their lower back while pressing, allow them to maintain a slight stagger stance with the feet during sets.<br /><br />3. Workout Prep<br />3 sets (with Partner)<br />5/4 Calorie Row (each)<br />2 Snatch (build in weight)</p>
Strength
Shoulder Press (Establish a 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of that 6 RM.)
Workout
Metcon (Time)
<p>"Celebrimbor"</p><p>Freedom (RX’d)<br />Teams of 2<br />30/24 Calorie Row<br />25 Snatch (95/65)<br />30/24 Calorie Row<br />20 Snatch (135/95)<br />30/24 Calorie Row<br />15 Snatch (155/105)<br />30/24 Calorie Row<br />10 Snatch (185/125)<br />30/24 Calorie Row<br /><br />*Athletes can power or squat during snatch depending on barbell loading</p><p> </p><p>Individual Option:<br />15/12 Calorie Row<br />12 Snatch (95/65)<br />15/12 Calorie Row<br />10 Snatch (135/95)<br />15/12 Calorie Row<br />8 Snatch (155/105)<br />15/12 Calorie Row<br />6 Snatch (185/125)<br />15/12 Calorie Row<br /><br /><br />Independence<br />Teams of 2<br />25/20 Calorie Row<br />25 Snatch (75/55)<br />25/20 Calorie Row<br />20 Snatch (115/80)<br />25/20 Calorie Row<br />15 Snatch (135/95)<br />25/20 Calorie Row<br />10 Snatch (155/105)<br />25/20 Calorie Row<br /> </p><p><br />Liberty<br />Teams of 2<br />5 rounds<br />20/16 Calorie Row<br />20 Dumbbell Snatch (light)<br /> </p><p>Target time: 10-12 minutes<br />Time cap: 15 minutes</p>
Cooldown/Mobility
Cooldown/Mobility
<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>
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