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
AMRAP 10
:30 bike/row/ski (increase intensity ea round)
5 scap pull-ups
5 kipping swings
5 inchworm to pull-ups
10 goblet squat thrusters
4. Workout Prep
1 set:
5 thrusters (workout weight)
5 pull-ups
Thrusters, 95# / 65#
Pull-ups
Target Time: 3-6 minutes
Time cap: 9 minutes
STIMULUS and GOALS
Thrusters: Squat Clean to get into a good position. This is a non-negotiable for this workout, practice it and warm it up.
Open Hands on Thrusters to relax the grips and biceps to reduce fatigue during pull-ups.
Breathe at the top of the Thruster Rep and maintain a consistent pace until you can go unbroken.
Pull-ups: Maintaining Kipping efficiency and body control throughout the 21 and 15 sets in Fran is extremely important. Don’t get GOOEY!
Minimize time between sets to a 7-10second countdown clock, use this time to quickly get chalk, but stay on the countdown clock!
Transitions:
Ensure you SET and PUSH the bar down into the ground, keeping it tight to your pull-up station.
DO NOT let it bounce away from you or roll around.
Immediately get your hands onto the Barbell after your last pull-up set.
NEVER get chalk going to the barbell!!! Never take a break between movements.
Chalk only during a planned set break up.
8 Bench Presses (165/110)
8 Strict Pull Ups
-Rest 4 minutes-
AMRAP 12 Minutes
6 Bench Presses (185/115)
6 Strict Weighted Pull Ups (25/15)
-Rest 4 minutes-
AMRAP 12 Minutes
4 Bench Presses (205/135)
4 Strict Pull Ups (45/30)
-Rest as needed-
5 Sets (superset)
12 Curls (light/moderate weight)
12 Tricep Push Downs (light/moderate weight)
-into-
5 Sets (superset)
12 Skull Crushers (light/moderate weight)
12 Seated Cable Rows (light/moderate weight)
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