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
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets:
1:00 Ski OR Row (moderate)
5-10 Deadlifts (start with Empty bar and add weight)
5 inchworms
10 Banded I to Shrug
5. Workout Prep
1 Set (at workout pace):
3 Deadlifts (at workout weight 1)
3 Strict Handstand Push Ups
1 Strict Deficit (OR Parallette) Handstand Push Ups
1 Deadlift (at workout weight 2)
Deadlifts (225/155)
Handstand Push Ups
-rest 1:1-
8-6-4
Strict Handstand Push Ups
Deadlifts (275/185)
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 1:1-
8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Dead
Target Time each set: sub 5 minutes
Time Cap each set: 7 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push the pace, but not approach failure on hspu or deadlifts.
How it should Feel: PAIN! We know "Diane" is already a burner workout and we have stepped it up a notch with "Diane Bailey"
WORKOUT STRATEGY & FLOW
Deadlifts: aim for big sets on both deadlift weights. Focus on a good strong pull off the ground after each break.
Strict Handstand push ups: Aim for big sets here (unbroken if you’re a hspu ninja). Don’t go to failure! For the increased deficit, the reps are lower so you can ideally work through at a manageable pace, taking quick rest breaks when needed.
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. Toes to Bar Prep
500m Ski (easy)
-then-
2-3 Sets
10 Standing Banded Arch Hollows
5 Dynamic L Stretch
5 Hanging Tuck to L
5 One Arm Hang & Shrug
4. Workout Prep (perform after the Toes to Bar workout/skill)
1 Set (at workout pace):
2-3 Muscle Ups
2-3 Bar Muscle Ups
8 Muscle Ups
8 Bar Muscle Ups
-Rest 3 Minutes between sets-
Target Time each set: sub 2 minutes
Time Cap each set: 3 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! This workout is meant to test your high volume gymnastics so be prepared for a challenge.
How it should Feel: GRIPPY! This workout is a TON of grip. Be smart on your transition from ring muscle ups to bar muscle ups.
WORKOUT STRATEGY & FLOW
Ring muscle ups: Aim for unbroken here if it’s not going to make your bar muscle ups fall apart. If you struggle with ring muscle ups, I suggest a break up such as: 5/3.
Bar muscle ups: expect the grip and upper body to be fatigued going into these.
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