Mayhem Affiliate 04/24/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull<br /><br />2. Strength Prep<br />Athletes will spend 8-10 minutes completing 3 sets of 2 Power Snatch with a barbell. The reps are performed in singles, catching above parallel. Athletes are going off of their Heavy Single from Week 1. After the Power Snatch is complete, give athletes 5-7 minutes to transition and complete 3×3 Overhead Squats. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group cueing and correcting.<br /><br />3. Workout Prep<br />1 set<br />100m Run (workout pace)<br />3 Pull-Ups<br />6 Push-Ups<br />9 Air Squats</p>
Strength
Power Snatch (Weight)
<p>3 sets x 2 Power Snatches @ 75% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets *</p>
Overhead Squat (Weight)
<p>3 sets x 3 Overhead Squats @ 70-80% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets *</p>
Workout (Time)
<p><strong>Red Snapper</strong><br /> </p><p>Freedom (RX’d)<br />For Time:<br />300m Run<br />5 Rounds of Cindy<br />250m Run<br />4 Rounds of Cindy<br />200m Run<br />3 Rounds of Cindy<br />150m Run<br />2 Rounds of Cindy<br />100m Run<br />1 Round of Cindy</p><p> </p><p>** 1 Round of Cindy is: **<br />5 Pullups<br />10 Pushups<br />15 Air Squats<br /> </p><p>Independence<br />-No change to workout</p><p><br />Liberty<br />500m Run<br />into<br />5 Rounds<br />5 Ring Rows<br />10 Bar Push Ups<br />10 Alternating Box Step Ups<br />into<br />500m Run</p><ul><li>Target time: 17-19 minutes</li><li>Time cap: 22 minutes</li></ul>
Mobility (Checkmark)
<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>
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