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 Minute Cardio (your choice) (start easy and build intensity each round)
5 lateral box step ups (each side)
5 strict pull ups
5 single arm dumbbell thrusters (each side) (light/moderate)
5 sit pull to stand on rope
4. Workout Prep (after the strict handstand push ups)
1 Set: (at workout pace)
3 Dumbbell Thrusters (at workout weight)
1 Rope Climb
20-15-10
Dumbbell Thrusters (40s/25s)
4-2-1
Rope Climbs
-Rest 5:00 between sets-
20-15-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs
-Rest 5:00 between sets-
Target Time each set: sub 8 minutes
Time Cap each set: 11 minutes
STIMULUS and GOALS
Stimulus on workout is moderate to high intensity with a focus on maintaining thruster pace while under high heart rate and muscle fatigue.
WORKOUT STRATEGY & FLOW
Dumbbell Thrusters: Weight selected should allow you to complete at least 10 reps at a time. Positioning of the dumbbells on the shoulders is dependent on the athlete’s mobility. Mobile athletes will normally have the DB’s more horizontal in the front rack position while others may have the back head of the dumbbell more off to the side of the shoulder. Practice with lighter weight to help find correct weight. Breathing with each rep is crucial to core stability in the squat and also for being stable overhead.
Rope Climbs: Remember the effectiveness of locking the feet, standing, and then re-gripping with the hands. Doing this out of order results in the athlete pulling their body up, hand over hand, causing the majority of work to be done by the biceps. Hitting 1 rep every 20 seconds or faster is a great goal.
* Rest 60-90 seconds between sets
Pause for 3 seconds at the bottom.
Try and get a little heavier than last week. Add weight or stay the same for all 5 sets.
Record each set as 1 of your scores for load
– (2+1) x 2 sets
– (1+1) x 2 sets.
* Rest 60-90 seconds between sets
Work between 68-78% 1RM Snatch
Record each set as 1 of your scores for load
– 2×4 reps
– 1×3 reps
Move up in weight each set.
* rest 60-90 seconds between sets *
OR Banded 7s – perform 7 reps of each movement
2. Hinshaw Warm up
3. Movement Prep/Activation and Increasing Heart Rate
Row 250m (easy)
Ski 250m (easy)
Run 250m (easy)
Row 150m (fast)
Ski 150m (fast)
Run 150m (fast)
Target Time each set: sub 3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
This is our machine work, wanting to keep a fast pace each machine and similar time domains of 50-60 seconds (or faster) for each rep.
Keep consistent round times!
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