Mayhem Affiliate 03/30/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />+<br />Hip Halo Warmup<br />-into-<br />3 sets<br />10 PVC Pipe Pass Throughs<br />10 Walking Lunge Steps<br /><br />2. Strength Prep<br />Begin setting athletes up and marking for their split jerk position. Have athletes partner up to help mark and have another set of eyes helping.<br /><br />3. Workout Prep<br />2 sets:<br />5 GHD’s<br />2x25ft Shuttle Run<br />5 Toes to Bar</p>
Strength
Split Jerk (Weight)
<p>10-15 Minutes of Practice<br />- Stay light and focus on form</p>
Workout (Time)
<p><strong>Hank Pym</strong></p><p> </p><p>Freedom (RX’d)<br />For Time:<br />50 GHD’s (Or Stick Sit Ups)<br />50x25ft Shuttle Run<br />50 Toes to Bar</p><p> </p><p>Independence<br />For Time:<br />50 GHD’s + 6in Riser (Or Stick Sit Ups)<br />50x25ft Shuttle Run<br />25 Toes to Bar<br />25 Knees to Elbows</p><p> </p><p>Liberty<br />For Time:<br />50 Hanging Knee Raises<br />25/20 Calorie Bike Erg<br />50 Sit Ups</p><p> </p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>
Mobility
<ul><li>1 min Seal Pose</li><li>1 min Bicep stretch on wall</li><li>1 min Tricep lacrosse ball smash (each side)</li></ul>
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