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 – (Perform after the lifting)
2-3 Sets
20 yard sled push (empty)
10 Hanging Scap Retraction
8 Kip-to-Swing
4 Strict Pull-Up
8 Double KB Goblet Squat (Light)
-Then-
Build to Front Squat weight.
4. Workout Prep
1 Set (at workout pace):
10 yard sled push (at workout weight)
2 Muscle-Up
2 Front Squat (At workout weight)
60/40 calorie echo bike
40 Chest to bar pull-ups
40 Front Squats (135/95)
60/40 calorie echo bike
80/60 calorie echo bike
40 Muscle Ups
40 Front Squats (185/125)
80/60 calorie echo bike
Target Time: sub 17 minutes
Time Cap: 22 minutes
STIMULUS and GOALS
How to Pace: Grind! Workouts like this are grinders and great mental tests that need to be performed. Grab a partner, hold a steady moderate pace and push through.
How it should Feel: LACTIC ACID PARTY! Leg burn and shoulder pump. Shut off the voices in your head telling you to "stop, it hurts" suck it up and finish.
WORKOUT STRATEGY & FLOW
Bike: Pacing should be moderate here. Try and stick with a pace that doesn’t completely wipe you out. I like to use the first 30 secs as the pace setter.
Muscle Ups: Pace is ideally 3-5 reps back and forth while making sure not to push to failure. Adjust as needed if one partner begins to struggle and falls off pace. Don’t rest at the bottom!
Front Squats: Weight should be moderate but will feel a lot heavier after everything. Keep the elbows high and try to keep 5+ reps back and forth. These are taken from the ground and should be squat cleaned into the first rep.
Add Comment