Mayhem Affiliate 09/18/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo warm up<br />-into-<br />3 sets:<br />5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5 Hang Squat Clean<br />5 Push Press<br />5 Squat Clean and Push Jerks<br />* perform with a PVC pipe or empty bar *</p><p><strong>2. Strength</strong></p><ul><li>5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30</li><li>3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk</li></ul><p><strong>3. Workout Prep</strong><br />2 sets:<br />2 Hang Squat Cleans (build-in weight)<br />2 Burpee Chest to Bar</p>
Strength/Accessory
3 Position Squat Clean (Weight)
<p>1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean<br />High Hang, Above the Knee, Floor</p>
<p>5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk) </p><ul><li>Complete a set every 1:30</li><li>Hold on to the bar until all 3 reps are complete</li></ul>
Push Jerk (Weight)
<p>3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)<br /><br />* Rest as needed between sets *</p>
Workout
Workout (Time)
<p><strong>Buffalo Wild Wings</strong><br /><br />Freedom (RX’d)<br />12-9-6<br />Hang Squat Clean (155/105)<br />Burpee Chest to Bar<br />(KG conv: 70/48)<br /><br />Independence<br />12-9-6<br />Hang Squat Clean (135/95)<br />Burpee Pull Up<br />(KG conv: 61/43)</p><p>Liberty<br />12-9-6<br />Hang Dumbbell Squat Clean (Light)<br />Up Down + jumping Pull Up</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>
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