Mayhem Affiliate 02/20/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate:<br />3 Rounds ofRowling<br />(10 rep Max Air Squat penalty)<br />-into-<br />3 sets:<br />30-second single/double unders<br />10 Plate Toe Taps (each side)<br />10 Heel Toe Rocks<br />5 Back Squats (empty bar- build across sets)<br /><br />2. Strength Prep<br />Athletes are back squatting at 75% at 5 x 5. Encourage athletes to create a strong rack position by keeping hands just outside of should 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 />1 set:<br />100m Row<br />5 Push Ups<br />10 Double Unders</p>
Strength
Back Squat (Weight)
<p>5 Back Squat x 5 sets @75% of Heavy Single (Week 1)<br /><br />* Complete a set on the 2 minutes</p>
Workout (Time)
<p><strong>Shrek</strong></p><p><br />Freedom (RX’d)<br />1000/800m Row<br />50 Push ups<br />200 Double Unders<br />50 Push ups<br />1000/800m Row</p><p><br />Independence<br />800/650m Row<br />35 Push ups<br />150 Double Unders<br />35 Push ups<br />800/650m Row</p><p><br />Liberty<br />500/400m Row<br />30 Bar Push ups<br />150 Single Unders<br />30 Bar Push ups<br />500/400m Row</p><p> </p><p>Target time: 12-14 minutes<br />Time cap each set: 18 minutes</p>
Mobility (Checkmark)
<ul><li>1 min lacrosse ball pec smash (each side)</li><li>1 min overhead elbow grab tricep stretch (each side)</li><li>1 min tricep lacrosse ball smash (each side)</li></ul>
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