Mayhem Affiliate 11/15/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Burgener Warm Up Clean + Skill Transfer (15:00)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 10 minutes with a PVC or Empty Barbell </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Perform 3-5 reps at each movement </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 5 minutes, 2-3 times through </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Focus on footwork and finishing the pull </span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 Power Clean + 1 Hang Power Clean + 1 Push Jerk x 2 x 4 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Work up to a Heavy, Unbroken set</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Back Squats (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Bar Facing Burpees</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Double Unders</span></p>
Strength/Accessory
Power Clean + Hang Power Clean + Push Jerk (Weight)
<p><strong>Power Clean + Hang Power Clean + Push Jerk 4×6</strong></p><p> </p><p>4 sets of: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk,<br><br>* Work up to a Heavy, Unbroken set</p>
Workout
Workout (Time)
<p><strong>Be a Goldfish</strong></p><p> </p><p><strong>Freedom (RX’d)</strong><br>21-15-9 <br>Back Squat (135/95)<br>Bar Facing Burpees<br>-75 Double Unders after each round-<br>(KG conv: 61/43)</p><p> </p><p><strong>Independence</strong><br>21-15-9 <br>Back Squat (115/80)<br>Bar Facing Burpee<br>-50 Double Unders after each set-<br>(KG conv: 52/36)</p><p> </p><p><strong>Liberty</strong><br>21-15-9 <br>Dumbbell Front Squat (light)<br>Up Downs<br>-50 Single Unders after each set-</p><ul><li>Target time: 7-9 minutes</li><li>Time cap: 14 minutes</li></ul>
Mobility
Mobility (Checkmark)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash w/ lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Couch Stretch (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Bicep Wall Stretch</span></p>
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