Mayhem Affiliate 10/25/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 Sets:<br />100m Run (Or 6x50ft Shuttle Run)<br />5 Up Downs<br />10 Alternating Hang Clean and Jerks <br />5 Back Squats (build across sets)<br /><br /><strong>2. Strength Prep</strong><br />Back Squat:<br />- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.<br /><br /><strong>3. Workout Prep</strong><br />1 set:<br />100m Run (workout pace)<br />5/4 Calorie Row<br />2 Single Arm Devils Press</p>
Strength/Accessory
Back Squat (Weight)
<p>Back Squat:<br />- Establish an 6 RM for the day. Then, perform a drop set of 4-6 reps at 90% and 4-6 reps 85% of the original 6RM.</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Vincent van Gogh</strong></p><p>Freedom (RX’d)<br />800m Run </p><p>-at 8:00-<br />30/24 Calorie Row<br />30 Single Arm Alternating Devil Press (50/35)<br />30/24 Calorie Row</p><p>-at 16:00-<br />800m Run <br />(KG conv: 22.5/15 DB)</p><p>Independence<br />600m Run <br />-at 8:00-<br />24/20 Calorie Row<br />24 Single Arm Alternating Devil Press (35/25)<br />24/20 Calorie Row<br />-at 16:00-<br />600m Run <br />(KG conv: 15/10 DB)</p><p>Liberty<br />400m Run <br />-at 8:00-<br />20/16 Calorie Row<br />30 Alternating Dumbbell Clean and Jerks (light)<br />20/16 Calorie Row<br />-at 16:00-<br />400m Run</p><p><strong>TARGET SCORE</strong></p><ul><li>Target time each set:<br />Run 1&2: 2:30-3:30<br />Workout: 6-7 minutes</li><li>Time cap each set: <br />Run 1&2: 5 minutes<br />Workout: 8 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Bicep Wall Stretch</li></ul>
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