Mayhem Affiliate 11/05/2022
Warm-up
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s Warm Up<br />-into-<br />3 sets:<br />5 Empty Bar Tempo Bench (slow and controlled)<br />5 GHD’s to Parallel<br /><br />2. Workout Prep<br />3 sets:<br />3 Bench Press (build in weight)<br />3 GHD’s</p>
Workout
Metcon (Time)
<h4>“Bamm-Bamm Rubble”</h4><p>Freedom (RX’d)<br />7 rounds<br />11 Bench Press (135/95)<br />15 GHD Sit Ups (Or 20 Alternating V-ups)<br />(KG conv: BP 61/43)<br /> </p><p>Independence<br />7 rounds<br />11 Bench Press (115/80)<br />10 GHD Sit Ups + 6in riser (Or 14 Alternating V-ups)<br />(KG conv: BP 52/36)</p><p><br />Liberty<br />7 rounds<br />11 Bar Push Ups<br />15 Sit Ups<br /><br />Target time: 12-14 minutes<br />Time cap: 18 minutes</p>
Accessory
Metcon (4 Rounds for reps)
<p><strong>Mayhem Mini-Pump - Upper Body Posterior</strong></p><p> </p><p>Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.<br /><br />4 Rounds<br />10 Strict Pullups @ use band to maintain quality if needed<br />12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality<br />12 Double DB Standing Bent Over Row @ moderate weight – maintain quality<br />10 Barbell Skull Crushers @ moderate weight – maintain quality<br /><br />-Rest 3 min b/t round-</p><p> </p>
<p><a target="_blank" href=" Pulldowns – Neutral Close Grip</a><br /><a target="_blank" href=" DB Standing Bent Over Row</a><br /><a target="_blank" href=" Skull Crushers</a></p>
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
<p>1 min Seal Pose<br />1 min Tricep Smash (each)<br />1 min Foam roll glutes and IT band (each side)</p>
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