Mayhem Affiliate 10/20/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into<br />8 min AMRAP<br />10yd Bear Crawl<br />10yd Bear Crawl Backwards<br />5 Clean Deadlifts<br />4 Muscle Cleans<br />3 Power Cleans<br />5 Shoulder Press<br />:10 Handstand Hold<br /><br /><strong>2. Strength Prep</strong><br />Shoulder Press: establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.<br /><br /><strong>3. Workout Prep</strong><br />3 sets:<br />2 Power Cleans (build in weight)<br />1 Wall Walk</p>
Strength/Accessory
Shoulder Press (Weight)
<p>Shoulder Press:<br />- Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of that 8 RM.</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>"Uno"</strong></p><p>Freedom (RX’d)<br />9:00 AMRAP<br />Round 1: 3 Power Cleans (155/105) + 1 Wall Walk<br />Round 2: 3 Power Cleans (155/105) + 2 Wall Walks<br />Round 3: 3 Power Cleans (155/105) + 3 Wall Walks<br />Round 4: 6 Power Cleans (155/105) + 4 Wall Walks<br />Round 5: 6 Power Cleans (155/105) + 5 Wall Walks<br />Round 6: 6 Power Cleans (155/105) + 6 Wall Walks<br />Round 7: 9 Power Cleans (155/105) + 7 Wall Walks<br />(KG conv: 70/48)<br /><br />** The workout continues increasing in this manner until time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.</p><p>Independence<br />Change the Power Cleans to (135/95)<br />(KG conv: 61/43)</p><p>Liberty<br />Change to Dumbbell Hang Power Cleans (light) and inch worms</p><ul><li>Target Round: Round of 6 Wall Walks</li><li>Minimum Round before scaling:<br />Round of 5 Wall Walks</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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