Mayhem Affiliate 10/11/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br />2:00 Machine<br />-into-<br />Hip Halo Warm Up<br />-into-<br />3 sets:<br />30-seconds Single Unders<br />10 Deadbugs<br />5 Deadlifts (empty bar)<br />5 Hang Muscle Cleans (empty bar)<br />5 Back Squats (empty bar)<br /><br /><strong>2. Strength Prep</strong><br />Back Squat:<br />- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.<br /><br /><strong>3. Workout Prep</strong><br />2 sets:<br />3 Deadlifts (build in weight)<br />3 Hang Power Cleans (build in weight)<br />10 Double Unders<br />10ft Walking Lunge</p>
Strength/Accessory
Back Squat (Weight)
<p><strong>Back Squat 1×10</strong></p><p>- Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 10RM.</p>
Workout
Workout (AMRAP – Rounds and Reps)
<p><strong>“Beat Bobby Flay”</strong></p><p>Freedom (RX’d)<br />AMRAP 15 Minutes<br />20 Deadlifts (115/80)<br />50 Double Unders<br />100ft Walking Lunge (30m)<br />50 Double Unders<br />10 Hang Power Cleans (115/80)<br />(KG conv: 52/36)</p><p>Independence<br />AMRAP 15 Minutes<br />20 Deadlifts (95/65)<br />35 Double Unders<br />100ft Walking Lunge <br />35 Double Unders<br />10 Hang Power Cleans (95/65)<br />(KG conv: 43/29)</p><p>Liberty<br />AMRAP 15 Minutes<br />10 Dumbbell Deadlifts (light)<br />30 Single Unders<br />50ft Walking Lunge <br />35 Single Unders<br />10 Dumbbell Hang Power Cleans (light)</p><ul><li>Target number of Rounds: 3.5+ Rounds</li><li>Minimum number of Rounds before scaling: 2.5 rounds</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash w/ lacrosse ball (each side)</li><li>1 min Couch Stretch (each side)</li><li>1 min Hand Smash w/ lacrosse ball (each side)</li></ul>
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