Mayhem Affiliate 12/02/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)<br>3 Snatch Grip Deadlifts<br>3 Snatch Grip High Pulls <br>3 Muscle Snatch<br>3 Snatch Grip Push Press<br>3 Overhead Squats<br>3 Snatch Balance <br>- into -<br>Work up to Snatch weight<br><br><strong>2. Workout Prep</strong><br>2 sets each (1:1 with a partner)<br>15-second Row (workout Pace)<br>2 Squat Snatch</p>
Workout
Workout (7 Rounds for reps)
<p><strong>Walk this Way</strong></p><p> </p><p>Freedom (RX’d)<br>Teams of 2<br>7 Sets (each)<br>300/250m Row<br>5 Squat Snatch (135/95)<br>-Partner 1 completes a full round before switching with Partner 2-<br>(KG conv: 61/43)</p><p> </p><p>Independence<br>7 Sets (each)<br>250/200m Row<br>5 Squat Snatch (115/80)<br>(Partner 1 completes full rounds before switching with Partner 2)<br>(KG conv: 52/36)</p><p> </p><p>Liberty<br>7 Sets (each)<br>200/175m Row<br>10 Dumbbell Snatch (Light)<br>(Partner 1 completes full rounds before switching with Partner 2)</p><ul><li>Target time each set: 1:20-1:40</li><li>Time cap each set: 2 minutes</li></ul>
Option 1: Gymnastics Skill Work
Strict Pull-up: Week 3 Day 2 (Checkmark)
<p>Strict Pull-up: Week 3 Day 2<br><br>Advanced:<br>3 rounds of:<br>30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang<br>Followed by 7 Strict or Box Assist Pull Ups<br>–rest 90 seconds between sets–<br><br>Intermediate:<br>3 rounds of:<br>20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang<br>Followed by 4-6 Strict or Box Assist Pull Ups<br>–rest 90 seconds between sets–<br><br>Beginner:<br>3 rounds of:<br>20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang<br>Followed by 3 Box Assist Pull Ups<br>–rest 90 seconds between sets–</p>
Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Leg Day (Checkmark)
<p>4 Rounds</p><ul><li>10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7</li><li>10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7</li><li>15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7</li></ul><p>-Rest 2 min between rounds-</p>
Mobility
Mobility
<p>1 min foot smash w/ lacrosse ball (each side)<br>1 min Couch Stretch (each side)<br>1 min Bicep Wall Stretch</p>
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