Mayhem Affiliate 10/27/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />8 min AMRAP<br />6 Deadlifts<br />5 Hang Power Cleans<br />4 Shoulder to Overhead (empty barbell)<br />3 Bodyweight Rows (OR Ring Rows)<br />2 Low Bar Muscle Transition (OR 2 burpees)<br /><br /><strong>2. Workout Prep</strong><br />3 sets:<br />2 Deadlifts (build in weight)<br />2 Hang Power Cleans<br />2 Shoulder to Overhead<br />2 Pull Ups<br />2 Chest to Bar<br />1 Bar Muscle Up<br />(Liberty: barbell complex + 2 ring rows + 2 jumping pull-ups + 2 banded strict pull-ups)</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Pablo Picasso</strong></p><p>Freedom (RX’d)<br />3 Rounds <br />10 Deadlift (225/155)<br />5 Bar Muscle Ups<br />-rest 2:00-<br />2 Rounds<br />20 Hang Power Clean (135/95)<br />10 Chest to Bar Pull Ups<br />-rest 2:00-<br />60 Shoulder to Overhead (95/65)<br />30 Pull Ups<br />(KG conv: 102/70 DL, 61/43 HPC, 43/29 S2O)</p><p>Independence<br />3 Rounds <br />10 Deadlift (155/105)<br />3 Bar Muscle Ups<br />-rest 2:00-<br />2 Rounds<br />20 Hang Power Clean (115/80)<br />8 Chest to Bar Pull Ups<br />-rest 2:00-<br />60 Shoulder to Overhead (75/55)<br />20 Pull Ups<br />(KG conv: 70/48 DL, 52/36 HPC, 34/25 S2O)</p><p>Liberty<br />3 Rounds <br />10 Dumbbell Deadlift (light)<br />5 Banded Strict Pull Ups<br />-rest 2:00-<br />2 Rounds<br />15 Hang Dumbbell Power Clean (light)<br />10 Jumping Pull Ups<br />-rest 2:00-<br />40 Dumbbell Push Press (light)<br />30 Ring Rows</p><ul><li>Target time each set:<br />Set 1: 2-3 minutes<br />Set 2: 2:30-3:30<br />Set 3: 3-4 minutes</li><li>Time cap each set: 5 minutes</li></ul>
Optional Accessory Work
Optional Accessory (Checkmark)
<p>Optional accessory, pending workout time:<br /><br />3 Sets</p><ul><li>10 Seated Banded Lat Pull Downs</li><li>14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm)</li><li>6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)</li></ul>
Mobility
Mobility
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
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