Mayhem Affiliate 12/04/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong></p><p>
3 sets:
</p><p>20 Banded Side Steps
</p><p>5 Banded Tempo Squats (3-sec descent)
</p><p>10 PVC Pass Throughs</p><p>
-into-
</p><p>3 sets:
</p><p>5/4 Calorie Row
</p><p>5 Empty Bar Front Squats</p><p>
5 Empty Bar Shoulder Press
</p><p>3 Empty Bar Push Jerks
</p><p> </p><p><strong>2. Strength Prep
</strong></p><p>1 Front Squat + 1 Push Press + 1 Push Jerk</p><p>
- Work up to a heavy complex in 10-12 minutes</p><p> </p><p><strong>3. Workout Prep
</strong></p><p>1 set:
</p><p>5/4 Calorie Row
</p><p>1x50ft Shuttle Run
</p><p>*At workout pace</p>
Strength/Accessory
Front Squat + Push Press + Push Jerk (Weight)
<p><strong>1 Front Squat + 1 Push Press + 1 Push Jerk </strong>Work up to a heavy complex in 10-12 minutes -</p>
Workout
Workout (3 Rounds for reps)
<p><strong>Buffalo Brew Coffee</strong></p><p> </p><p>Freedom (RX’d)</p><p>3 sets (Every 5:00)</p><p>5-10-15 Calorie Row</p><p>*3x50ft Shuttle Run after each Row</p><p>*Women’s Calories: 4-8-12</p><p> </p><p>Independence</p><p>3 sets (Every 5:00)</p><p>4-8-12 Calorie Row</p><p>*3x50ft Shuttle Run after each Row</p><p>*Women’s Calories: 3-7-10</p><p> </p><p>Liberty</p><p>3 sets (Every 5:00)</p><p>3-6-9 Calorie Row</p><p>*2x50ft Shuttle Run after each Row</p><p>*Women’s Calories: 2-5-7</p><ul><li>Target time each set: 2:30-3 minutes</li><li>Time cap each set: 4 minutes</li></ul>
Mobility
Mobility (Checkmark)
<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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