Mayhem Affiliate 11/15/2022
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through <br />* Athletes should focus on footwork and finishing their pull<br /><br /><br />2. Strength Prep<br />Athletes will be performing 2 squat clean and jerks every minute on the minute for 10 minutes. The weight selected should be between 70-80% and should stay the same across all sets. Athletes are allowed to drop the bar between reps and should work with a weight that is challenging but allows for consistent and efficient reps. This is not the time to go with a heavier weight if it results in form breakdown across the 10 minutes.<br /><br /><br />3. Workout Prep<br />2 sets:<br />5/4 Calorie Row<br />4 GHD’s <br />(1st set Parallel, 2nd set Full GHD)</p>
Strength
Clean and Jerk (2 Squat Clean and Jerks x 10 sets @70% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *)
* Complete a set every minute (10 minutes) *)
Workout (Time)
<p><strong>"Tow Mater"</strong></p><p><br />Freedom (RX’d)<br />For Time:<br />30-25-20-15-10*<br />Cal Row<br />GHD Sit Ups (Or Stick Sit Ups)<br /><br />*Women’s cals: 24-20-16-12-8<br /> </p><p><strong>Independence</strong><br />For Time:<br />24-20-16-12-8*<br />Cal Row<br />GHD SIt Ups + 6in Riser<br />Women’s cals: 20-16-12-10-6 </p><p><br /><strong>Liberty</strong><br />For Time:<br />20-16-12-8-4<br />Cal Row<br />Sit ups</p><p> </p><p>Target time: 10-12 minutes<br />Time cap: 15 minutes</p>
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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