Mayhem Affiliate 02/08/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:</p><ul><li>6 Alternating Hang Dumbbell Clean and Jerks (Total – Practice transition – build across)</li><li>5 Up Downs to Seal Pose</li><li>5 Knees to Elbows</li><li>5 Back Squats (empty bar- build across sets)</li></ul><p><br />2. Strength Prep<br />Athletes are back squatting at 70% for a 5×5. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.<br /><br />3. Workout Prep<br />2 sets:</p><ul><li>4 Alternating Hang Dumbbell Clean and Jerk (build in weight)</li><li>2 Burpee Over Dumbbell</li><li>4 Toes to Bar</li></ul>
Strength
Back Squat (Weight)
<p>5 Back Squat x 5 sets @70% of Heavy Single (Week 1)<br />* Complete a set on the 2 minutes *</p>
Workout (AMRAP – Rounds and Reps)
<h4><strong>Mr. Feeny</strong></h4><p>Freedom (RX’d)<br />16 min AMRAP<br />14 Alternating Hang Dumbbell Clean and Jerk (50/35)<br />12 Burpee Over Dumbbell<br />10 Toes to Bar<br />(KG conv: 22.5/15)</p><p><br />Independence<br />16 min AMRAP<br />12 Alternating Hang Dumbbell Clean and Jerk (35/25)<br />10 Burpee Over Dumbbell<br />8 Toes to Bar<br />(KG conv: 15/10)</p><p><br />Liberty<br />16 min AMRAP<br />10 Alternating Hang Dumbbell Clean and Push Press (light)<br />8 Up Downs<br />6 Hanging Knee Raises<br /><br />Target number of Rounds: 6+ Rounds</p><p>Minimum number of Rounds before scaling: 4.5 Rounds</p>
Mobility (Checkmark)
<p>1 min standing QL doorway/rig stretch (each side)<br />1 min foam roll lats (each side)<br />1 min thread the needle (each side)</p>
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