Mayhem Affiliate 09/08/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s + Hip Halo<br />-into-<br />7 min amrap<br />5 Kip Swings<br />5 Hanging Knee Raises<br />5 Wall Balls<br />5 Power Cleans (empty bar)</p><p><strong>2. Strength</strong><br />Heavy 2-rep Deadlift:<br />* Rest a little longer than normal between sets when you reach heavier weights *</p><p><strong>3. Workout Prep</strong><br />2 sets:<br />1 Sandbag Clean (build in weight)<br />3 Chest to Bars<br />4 Toes to Bar<br />5 Wall Balls</p>
Strength/Accessory
Deadlift (Weight)
<p>Build to a heavy 2 rep deadlift (10-12 minutes)<br /><br />* Rest a little longer than normal between sets when you reach heavier weights *</p>
Workout
Mobility
Workout (Time)
<p><strong>Affiliate Version of “Pig Chipper”</strong></p><p>Freedom (RX’d)<br />For time<br />5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))<br />15 Chest to bar Pull Ups<br />25 Toes to Bar<br />50 Wall Balls (20/14)<br />25 Toes to Bar<br />15 Chest to bar Pull Ups<br />5 Sandbag Cleans (150/100) (OR 5 Power Cleans (205/135))</p><p>Independence<br />For time<br />5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))<br />15 Pull Ups<br />20 Toes to Bar<br />50 Wall Balls (14/10)<br />20 Toes to Bar<br />15 Pull Ups<br />5 Sandbag Cleans (100/70) (OR 5 Power Cleans (185/125))</p><p>Liberty<br />For time<br />5 Power Cleans (light)<br />10 Jumping Pull Ups<br />15 Hanging Knee Raises<br />30 Wall Ball Thrusters (light)<br />15 Hanging Knee Raises<br />10 Jumping Pull Ups<br />5 Power Cleans (light)</p><ul><li>Target time: sub 13 minutes</li><li>Time cap: 18 minutes</li></ul>
Mobility
<ul><li>1 min lying 90/90 hip stretch (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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