Mayhem Affiliate 10/30/2023
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 (This is strength prep)</li><li>2-3 Times through</li><li>Focus on footwork and finishing the pull</li></ul><p><strong>2. Strength Prep</strong><br />Every min (10 mins) 2 Clean and Jerks (60-75%)<br /><br /><strong>3. Workout Prep</strong><br />1 set:<br />4 Dumbbell Front Squats<br />2 Ring Push Ups</p>
Strength/Accessory
Clean and Jerk (Weight)
<p><strong>Clean & Jerk 10×2</strong></p><p>2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk<br />* Complete a set every minute (10 minutes) *</p>
Workout
Workout (AMRAP – Reps)
<p><strong>“I am the pumpkin king”</strong></p><p>Freedom (RX’d)<br />10:00 AMRAP<br />2-4-6-8-10…..<br />Dumbbell Front Squats (50s/35s)<br />8 Ring Push Ups (Or Dumbbell Push Ups)<br />(KG conv: 22.5s/15s)</p><p>Independence<br />AMRAP 10 minutes<br />2-4-6-8-10…..<br />Dumbbell Front Squats (35s/25s)<br />10 Hand Release Push Ups<br />(KG conv: 15s/10s)</p><p>Liberty<br />AMRAP 10 minutes<br />2-4-6-8-10…..<br />Single Dumbbell Front Squats (light)<br />8 Bar Push Ups</p><ul><li>Target number of reps: 136+ reps (Round of 16 Squats)</li><li>Minimum number of reps before scaling: 90 reps (through 12 Squats + 8 Ring Push Ups)</li></ul>
Mobility
Mobility (Checkmark)
<ul><li>1 min foot smash with lacrosse ball (each side)</li><li>1 min pec smash on rig with lacrosse ball (each side)</li><li>1 min foam roll lats (each side)</li></ul>
Add Comment