Mayhem Affiliate 05/02/2023
Warm-up
Warm-up
<p>1. Movement Prep/Activation:<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer Exercises<br />* 10 minutes with a PVC or Empty Barbell</p><p><br />2. Strength<br />3×1 Snatch</p><p>3×3 Snatch Grip Deadlifts</p><p><br />3. Workout Prep<br />3 sets:<br />3 Deadlifts (build in weight)<br />5 Double Dumbbell Strict Press<br />5 Pike Push Ups<br />3 Strict Handstand Push Ups</p>
Strength
Snatch (Weight)
<p>3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch</p><p>* Rest 60-90 seconds between sets</p>
Snatch Grip Deadlift (Weight)
<p>3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch</p><p>* Rest 60-90 seconds between sets</p>
Workout
Diane Bailey (Time)
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
<p>This is an official Mayhem Benchmark workout, so get after it!</p><p> </p><p>Freedom (RX’d)<br />21-15-9<br />Deadlift (275/185)<br />Strict Handstand Push Ups<br />(KG conv: 125/83)<br /> </p><p>Independence<br />21-15-9<br />Deadlift (225/155)<br />Handstand Push Ups<br />(KG conv: 102/70)<br /> </p><p>Liberty<br />21-15-9<br />Dumbbell Deadlift (light)<br />Push Ups</p><ul><li>Target time: 5-7 minutes</li><li>Time cap: 10 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
Add Comment