Mayhem Affiliate 04/27/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />20 PVC Pass Throughs<br />10 PVC Around the Worlds (Left and Right)<br />20 Walking Lunges + Torso Twist<br />-into-<br />3 sets (Empty Bar or PVC)<br />20 Second Bike Erg (moderate pace)<br />5 Split Stance Press<br />5 Back Squats<br />10 Alternating V-Ups<br /><br />2. Strength Prep<br />This week, athletes will be working up in weight to a heavy 2 Push Press + 1 Split Jerk in 5 working sets. This is to build strength and stability in the overhead position. Constantly remind athletes to always recover with their front foot (Split Jerk) and take a second to regrip/tighten the core after the Push Press to go into the Jerk. Bars can be taken from the rig, but athletes should step back far enough so that the bar won’t be dropped into the rig if the lift is missed. Due to mobility restrictions or not being comfortable, athletes should Push Press + Push Jerk.<br /><br />3. Workout Prep<br />1 set:<br />100m Row<br />10ft Overhead Walking Plate Lunge</p>
Strength
Push Press + Split Jerk (Weight)
<p>2 Push Press + 1 Split Jerk x 5 Working Sets<br />* 10-15 minutes *</p>
Workout (Time)
<p><strong>Kingfish</strong></p><p> </p><p>Freedom (RX’d)<br />For Time:<br />250/200m Row<br />150ft Overhead Walking Plate Lunge 45/25<br />250/200m Row<br />125ft Overhead Walking Plate Lunge 45/25<br />250/200m Row<br />100ft Overhead Walking Plate Lunge 45/25<br />250/200m Row<br />75ft Overhead Walking Plate Lunge 45/25<br />250/200m Row<br />50ft Overhead Walking Plate Lunge 45/25<br />(KG conv: 20/15)</p><p> </p><p>Independence<br />For Time:<br />200/175m Row<br />150ft Overhead Walking Plate Lunge 25/15<br />200/175m Row<br />125ft Overhead Walking Plate Lunge 25/15<br />200/175m Row<br />100ft Overhead Walking Plate Lunge 25/15<br />200/175m Row<br />75ft Overhead Walking Plate Lunge 25/15<br />200/175m Row<br />50ft Overhead Walking Plate Lunge 25/15<br />(KG conv: 15/10)</p><p><br />Liberty<br />5 rounds<br />200/175m Row<br />50ft Walking Lunge</p><ul><li>Target time each set: 9-11 minutes</li><li>Time cap each set: 15 minutes</li></ul>
Mobility
<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>
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