Mayhem Affiliate 04/10/2023
Warm-up
<p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + 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 Snatch + 3x Hang Snatch + 3x Snatch (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 />2. Strength Prep<br />Athletes will be power snatching and overhead squatting at 70% of their 1 RM. Cue athletes to drive with their legs during the snatch and emphasize consistent foot movement with each rep. Feet should be landing in the same position as if the athlete is receiving the bar in a squat. Cue athletes to keep knuckles down and lats engaged during the pull to keep the bar close to the body. Overhead squats can be taken from the floor or the rig. Ensure that athletes keep their lifting area clear and step back far enough from the rig so that missed reps won’t be dropped into the uprights (if taking bar from the rig).<br /><br />3. Workout Prep<br />3 sets:<br />2 Burpee Box Get Overs<br />Set 1: 5 Pull Ups<br />Set 2: 3 Chest to Bars<br />Set 3: 1 Bar Muscle Up</p>
Strength
Power Snatch (Weight)
<p>3 Power Snatch x 3 sets @70% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets</p>
Overhead Squat (Weight)
<p>3 Overhead Squats x 3 sets @70-80% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets</p>
Workout (Time)
<p><strong>Incredible Hulk</strong></p><p> </p><p>Freedom (RX’d)<br />For Time:<br />12 Burpee Box Get Over (30/24)<br />24 Pull-ups<br />12 Burpee Box Get Over (30/24)<br />18 Chest to Bars<br />12 Burpee Box Get Over (30/24)<br />12 Bar Muscle-Ups (Or 24 Chest to Bar)</p><p> </p><p>Independence<br />10 Burpee Box Get Over (30/24)<br />18 Pull-ups<br />10 Burpee Box Get Over (30/24)<br />14 Chest to Bars<br />10 Burpee Box Get Over (30/24)<br />10 Bar Muscle-Ups (Or 20 Chest to Bar)</p><p><br />Liberty<br />12 Up down + Box Step Up (24/20)<br />24 Ring Rows<br />12 Up down + Box Step Up (24/20)<br />18 Jumping Pull Ups<br />12 Up down + Box Step Up (24/20)<br />12 Burpee Pull Ups</p><p> </p><ul><li>Target time: 8-10 minutes</li><li>Time cap: 15 minutes</li></ul>
Mobility (Checkmark)
<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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