Mayhem Affiliate 11/23/2023
Warm-up
Warm-up
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation </strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 10 minutes with a PVC or Empty Barbell </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Perform 3-5 reps at each movement </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">-into-</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* 5 minutes, 2-3 times through </span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Focus on footwork and finishing the pull</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>2. Strength Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Snatch Deadlift + 2 Power Snatch x 5 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">- Work up to a comfortable, heavy complex</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>3. Workout Prep</strong></span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/4 Calorie Air Bike (each)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Deadlifts (build in weight)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10ft Handstand Walk (or 2 inchworms)</span></p>
Strength/Accessory
Snatch Deadlift + Power Snatch (Weight)
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 sets of: 3 Snatch Deadlift + 2 Power Snatch</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">* Work up to a comfortable, heavy complex</span></p>
Workout
Workout (Time)
<p><strong>“Don’t put words in people’s mouths. You put turkey in people’s mouths”</strong></p><p> </p><p>Freedom (RX’d)<br>Teams of 2<br>Partner 1:<br>200/160 Calorie Air Bike<br><br>Partner 2:<br>5 Deadlifts (225/155)<br>25ft Handstand Walk<br>5 Deadlifts (225/155)<br>(KG conv: 102/70 DL)<br>*Switch when the deadlift/handstand walk/deadlift is complete</p><p> </p><p>Independence<br>Teams of 2<br>Partner 1:<br>160/130 Calorie Air Bike<br>Partner 2:<br>5 Deadlifts (185/125)<br>1 Wall Walk + 10 Shoulder Taps + Wall Walk Down (OR 10ft Handstand Walk)<br>5 Deadlifts (185/125)<br>(KG conv: 83/56 DL)</p><p> </p><p>Liberty<br>Teams of 2<br>Partner 1:<br>120/90 Calorie Air Bike<br>Partner 2:<br>5 Dumbbell Deadlifts (moderate)<br>25ft Bear Crawl<br>5 Dumbbell Deadlifts (moderate)</p><ul><li>Target time: 12-14 minutes</li><li>Time cap: 16 minutes</li></ul>
Mobility
Mobility
<p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min foot smash w/ lacrosse ball (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Couch Stretch (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">1 min Seal Pose</span></p>
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