Mayhem Affiliate 05/09/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer Exercises<br />* 10 minutes with a PVC or Empty Barbell</p><p><br /><strong>2. Strength</strong><br />3×1 Power Snatch<br />3×3 Overhead Squat</p><p><br /><strong>3. Workout Prep</strong><br />2 sets:<br />5 Wall Balls<br />3 Power Cleans (Build in weight)</p>
Strength
Power Snatch (Weight)
<p>3 sets of 1 Power Snatch @85-90% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets *</p>
Overhead Squat (Weight)
<p>3 sets of 3 Overhead Squats @90% of 1RM Snatch<br /><br />* Rest 60-90 seconds between sets *</p>
Workout
Workout (Time)
<p><strong>Jaguar</strong></p><p> </p><p>Freedom (RX’d)<br />For time:<br />60 Wall Balls (20/14)<br />30 Power Cleans (135/95)<br />60 Wall Balls (20/14)<br />(KG conv: WB 9/6, PC 61/43)</p><p> </p><p>Independence<br />60 Wall Balls (14/10)<br />30 Power Cleans (115/80)<br />60 Wall Balls (14/10)<br />(KG conv: WB 6/4, PC 52/36)</p><p><br />Liberty<br />40 Wall Balls Thrusters (light)<br />20 Dumbbell Power Cleans (light)<br />40 Wall Balls (light)</p><ul><li>Target time: 6:30-8 minutes</li><li>Time cap: 10 minutes</li></ul>
Skills and Drills
Rope Climb Week 2 Day 1 (Checkmark)
<p>All Levels:<br />Take 10-15 minutes and practice footwork, clamping, and standing up on the rope.<br /><br />Alternate Option:<br />5 sets:<br />1 hanging knee raise for max time (time ends when knees fall)<br />10 dumbbell bicep curls<br />- rest 1 minute between sets -<br />(Sub plank or plank on knees if needed)</p>
Mobility
Mobility (Checkmark)
<ul><li>1 min Barbell Quad Smash (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Trap Smash (each side)</li></ul>
Add Comment