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
3-4 Sets
1:00 Row (10 Damper)
10 Single Arm Dumbbell Front Squat R/L (Light)
10 Inchworm w/Push Up
4. Workout Prep
1 Set (at workout pace):
5 Cal Row
3 Dumbbell Hang Squat Clean (at workout weight)
5 Push Up
200 meter run
20 Hang Double Dumbbell Squat Cleans (35s/20s)
40 Pushups
20 Hang Double Dumbbell Squat Cleans (35s/20s)
200 meter run
-rest 5 minutes b/t sets-
20/16 Calorie Row
20 Hang Double Dumbbell Squat Cleans (50s/35s)
40 Pushups
20 Hang Double Dumbbell Squat Cleans (50s/35s)
20/16 Calorie Row
-rest 5 minutes b/t sets-
Target Time: sub 9 minutes
Time Cap: 14 minutes
STIMULUS and GOALS
How to Pace: STEADY Pacing for this workout needs to be smooth and consistent. Speeding up the pace will only blow the legs/lungs up faster without the ability to recover.
How it should Feel: LACTIC ACID PARTY! This should feel like somebody started a fire in your quads and made you dance like an Oompa Loompa for an hour.
WORKOUT STRATEGY & FLOW
Row: 1st row should be moderate (70%) while recovering the last few calories before exiting to the dumbbells. Looks to amp (80%+) it up on the second row to finish the set out strong.
Hang Dumbbell Squats: Weight is light (which sucks) we want unbroken here! Nons-stop so stay steady and breathe through every rep.
Push Ups: Not a crazy high count within the set so aim to keep moving through with quick sets. Be sure when resting to stay off the hands and shake the shoulders out.
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
3-4 Sets
1:00 Row (10 Damper)
10 Spiderman Lunge Stretch R/L
5 Box Jump w/Step Down
20 Alt. Leg V-Up
10 PVC Pass Through
-Then-
Build to Snatch weight
4. Workout Prep
1 Set (at workout pace):
5 GHD Sit Up
2 Burpee Box Jump Over (at workout height)
1 Power Snatch (at workout weight)
30 GHD Sit Ups
20 Burpee Box Jump Over (24"/20")
10 Power Snatches (185/125)
-rest 1:1 b/t sets-
Target Time: 3-4 minutes
Time Cap: 5 minutes
STIMULUS and GOALS
How to Pace: STEADY. We are aiming for steadily moving through the first 2 movements while being cautious of jacking the heart rate too high to hinder your ability to power snatch. First set should be a "Feel out pace" and then look to maintain or get slightly faster the next 3 sets.
How it should Feel: GASSY! This will be like you’re on a fun sunny day bike ride, and all of a sudden, you come to a mountain, and rain begins to pour. But you have to climb …. And then you see 3 more mountains once you reach the top.
WORKOUT STRATEGY & FLOW
GHD’s: Non-stop! Be explosive with your arms and breathe through every rep.
Burpee Box Jump Overs: This is the trap of the workout. Pace needs to be smooth and steady where you constantly monitor your hate to keep it from jacking up. Look to slow down the last 5 or so reps to prepare for the power snatches.
Power Snatches: Weight is moderately heavy (70%+) and under heavy fatigue it will only feel worse. Singles is highly recommended while looking to keep a rep every 5-10 seconds.
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