Mayhem Affiliate 09/06/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Clean) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or Empty Barbell</li><li>Perform 3-5 reps at each movement</li></ul><p>-into-<br />3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)</p><ul><li>5 minutes, 2-3 times through</li><li>Focus on footwork and finishing pul</li></ul><p><br /><strong>2. </strong> <strong>Strength Prep</strong></p><ul><li>5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk)<br />* Complete a set every 1:30 *</li></ul><p>-into-</p><ul><li>3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)<br />* Rest as needed between sets *</li></ul><p><strong>3. Workout Prep</strong><br />2 sets:<br />10ft Dumbbell Walking Lunge (build in weight)<br />1 Rope Climb (half way up)<br />2 Dumbbell Clean and Jerks (build in weight)</p>
Strength/Accessory
3 Position Squat Clean (Weight)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean x 5 sets (@65% of 1RM Clean)
* Complete a set every 1:30 *
* Complete a set every 1:30 *
<p>5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@75% of 1RM Clean & Jerk) <br />* Complete a set every 1:30 *</p>
Push Jerk (Weight)
<p>3 sets: 3 Push Jerks (@80% of 1RM Clean and Jerk)<br />* Rest as needed between sets *</p>
Workout
Workout (Time)
<p><strong>Affiliate Version of “Alpaca Redux”</strong></p><p>Freedom (RX’d)<br />125ft Front Rack Double Dumbbell Walking Lunge (50s/35s)<br />-into-<br />3 Rounds<br />2 Rope Climbs (or 8 Strict Pull-ups)<br />12 Dumbbell Clean and Jerks (50s/35s)<br />50ft Front Rack Double Dumbbell Walking Lunge (50s/35s)</p><p>Independence</p><p><br />125ft Front Rack Dumbbell Walking Lunge (35s/25s)<br />-into-<br />3 Rounds<br />1 Rope Climb (or 4 strict pull-ups)<br />12 Dumbbell Clean and Jerks (35s/25s)<br />50ft Front Rack Dumbbell Walking Lunge (35s/25s)</p><p>Liberty<br />125t Walking Lunge<br />-into-<br />3 Rounds<br />3 Zombie Rope Climbs (or 8 ring rows)<br />12 Alternating Dumbbell Clean and Jerks (light)<br />50ft Walking Lunge</p><ul><li>Target time: 11-13 minutes</li><li>Time cap: 16 minutes</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min couch stretch (each side)</li><li>1 min twisted cross (each side)</li><li>30 sec bicep stretch on wall (each side</li></ul>
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