Mayhem Affiliate 10/12/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Roll and Reach<br />10 Alternating V-Ups<br />10-second Hand Stand Hold<br />10 Single Arm Dumbbell Shoulder Press (each)<br /><br /><strong>2. Strength Prep</strong><br />Shoulder Press:<br />- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />4 Toes to Bar<br />1 Wall Walk</p>
Strength/Accessory
Shoulder Press (Weight)
<p><strong>Shoulder Press 1×10</strong><br />- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 10RM.</p>
Workout
Workout (Time)
<p><strong>"Worst Cooks in America"</strong></p><p>Freedom (RX’d)<br />4 Rounds<br />20 Toes to Bar<br />4 Wall Walks</p><p>Independence<br />4 Rounds<br />15 Toes to Bar (Or 20 Knees to Elbows)<br />3 Wall Walks</p><p>Liberty<br />4 Rounds<br />15 Hanging Knee Raises<br />50ft Bear Crawl</p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 14 minutes</li></ul>
Mobility
Mobility
<ul><li>1 min tricep smash (each)</li><li>1 min overhead banded distraction (each)</li><li>1 min Barbell grip smash (each side)</li></ul>
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