Mayhem Affiliate 10/16/2023
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)<br />* 10 minutes with a PVC or Empty Barbell <br />* Perform 3-5 reps at each movement <br />-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 the pull</li></ul><p><strong>2. Strength Prep</strong></p><ul><li>Hang Squat Clean: 3RM</li><li>Clean Grip Deadlift: 3×3 @ 90% of 1RM Clean</li></ul><p><strong>3. Workout Prep</strong><br />2 sets:<br />2 Thrusters (build in weight)<br />4 GHD’s<br />4 Crossovers (OR 8 Double-unders OR 8 Single-unders)</p>
Strength/Accessory
Hang Squat Clean (Weight)
<p>Hang Squat Clean:<br />- Establish a 3 RM for the day</p>
Clean Grip Deadlift (Weight)
<p>3 Clean Deadlift x 3 Sets @90% 1RM Clean</p>
Workout
Workout (2 Rounds for reps)
<p><strong>"Phase10"</strong></p><p>Freedom (RX’d)<br />2 Sets:<br />3 Rounds<br />12 Thrusters (65/45)<br />12 GHD Sit Ups (Or V-Ups)<br />24 Crossover Single Unders Or 48 Double Unders<br />-rest 3:00 between sets-<br />(KG conv: 30/20)</p><p>Independence<br />2 Sets:<br />3 Rounds<br />12 Thrusters (55/35)<br />12 GHD Sit Ups + 6in riser<br />36 Double Unders<br />-rest 3:00 between sets-<br />(KG conv: 25/15)</p><p>Liberty<br />2 Sets:<br />3 Rounds<br />12 Dumbbell Thrusters (light)<br />12 Sit Ups<br />24 Single Unders<br />-rest 3:00 between sets-</p><ul><li>Target time each set: sub 4 minutes</li><li>Time cap each set: 5 minutes</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 Seal Pose</li></ul>
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