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. Barbell Prep – (perform after the metcon)
A) Burgener Warm Up Clean – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
C) 3x High Hang Clean + 3x Hang Clean + 3x Clean
4. Movement Prep/Activation and Increasing Heart Rate
3 Sets
20/16 Calorie Row (build intensity each round)
Ring Prep (10 Hanging Ring scap retractions; 8 Ring kips; 6 Ring kip to swings; 4 Ring strict pull ups, 2 Strict Ring Dips)
5 Squat Cleans (Start light and build in weight each set)
2 sets:
Squat Clean Thrusters (115/80)
5-4-3-2-1
10-8-6-4-2 Burpees
Rest 1:1 btw sets
1-2-3-4-5-6-7-8-9-10
Squat Cleans (155/105)
10-9-8-7-6-5-4-3-2-1
Bar facing burpees
Target Time: sub 10 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
This is a high intensity workout with a total of 52 squat cleans and 52 bar facing burpees.
The focus is moving a moderately heavy barbell and managing fatigue on the BFB.
WORKOUT STRATEGY & FLOW
Squat cleans: these should all be singles. They will add up! Grip fatigue and high heart rate will be a factor.
Bar facing burpees: Be smart from the beginning! You will most likely feel really good at the start, goal is to maintain a consistent pace from start to finish. Stepping up to the bar is recommended.
21 Calorie row
15 Shoulder to Overhead (135/95)
9 Power Snatches (135/95)
-Rest 1:1 b/t sets-
Target Time Each Set: 2:30
Time Cap Each Set: 4:00
STIMULUS and GOALS
This is workout that you can push the pace with a little bit. Most of the work is going to be done on the barbell so make sure to choose a weight that you can move comfortably.
WORKOUT STRATEGY & FLOW
* Row: This should be done at a pretty quick pace based. Calorie count isn’t too high so be a little more aggressive here.
* Shoulder-to-Overhead: Weight shouldn’t be too heavy here and you should be able to hold on for unbroke sets here. Make sure to get a good hip drive to take some pressure off those shoulders.
Snatches: These will probably end up being the hardest part of the workout but with the shortest amount of reps. Singles would probably be the way to go unless you think you can hold on for the whole set
Add Comment