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 Rounds
1:00 cardio (your choice) (moderate)
3-5 power snatches (ascending weight)
3-5 power clean and jerks (ascending weight)
0:15 Handsstand hold into 10 shoulder taps in handstand hold
4. Workout Prep
1 Set (at workout pace):
2 Power Snatches (at workout weight)
10’ Handstand walk
2 Power Clean and Jerks at workout weight)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (115/65)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (135/95)
-rest 1:1-
10 Power Snatches (135/95)
50’ Handstand walk
10 Power Snatches (135/95)
50’ Handstand walk
10 Power Clean and Jerks (135/95)
50’ Handstand walk
10 Power Clean and Jerks (135/95)
Time Cap each set: 5 minutes
STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!
How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!
WORKOUT STRATEGY & FLOW
Power Snatch/Power Clean and Jerk: Work to use efficient cycling technique with these. We’d like something you can move at least sets of 3+ to start and would rather you not drop to quick singles. Don’t use over 75% 1RM. Remember to space your feet out slightly more for cycling these oly lifts vs. feet in pure jumping position for the heavier 1RMs.
Handstand walk: This workout is a great opportunity to see how fast you can actually move on your hands through 1 fast set per workout! Kick up and go! (Scale distance if 100’ takes longer than 3 minutes)
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