OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes (Steady movement through the following):
1:00 Cardio
6 dumbbell single arm RDLs (light/moderate) (each side)
5 dumbbell single arm upright rows (light/moderate) (each side)
4 dumbbell single arm power clean (light/moderate) (each side)
3 Strict Towel pull ups (or regular pull ups)
Power Clean (185/125)
4-3-2
Legless Rope Climbs (OR 8-6-4 Muscle Ups)
-Rest 1:1-
12-9-6
Power Cleans (185/125)
4-3-2
Rope Climbs (OR 8-6-4 Muscle Ups)
Target Time each set: 7-8 minutes
Time Cap each set: 12 minutes
STIMULUS and GOALS
Stimulus for this workout is moderate intensity with high skilled movements.
Goal should be for you to set a maintainable pace for the first set and see if they can stay on track or close to on the second set.
WORKOUT STRATEGY & FLOW
Power Cleans: Weight should moderate (around 60% of 1RM or less) where you could maintain a good, consistent flow of singles. Ideally the weight should be something you could touch and go a few sets but with grip and pull getting worn down quickly with this one we want to stay moving.
Legless Rope climbs: Aim to keep these consistent. Trying to complete at least one rep every :30.
Rope climbs: Your grip and pull will be fatigued by this point in the second workout. Focus on a good foot hook each rep to save the arms.
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