Mayhem Affiliate 12/05/2023
Warm-up
Warm-up
<p><strong>1. Movement Prep/Activation</strong></p><p>Hip Halo </p><p>-into- </p><p>6 min AMRAP </p><p>40 second Air Bike </p><p>5 Pike Push Ups </p><p>10 Walking Lunges + Torso Twist </p><p> </p><p><strong>2. Workout Prep </strong></p><p>2 sets:</p><p>5/4 Calorie Air Bike (build in pace) </p><p>2 Handstand Push Ups </p><p>10ft Dumbbell Walking Lunge (build in weight)</p>
Workout
Workout (5 Rounds for reps)
<p><strong>Custer</strong></p><p> </p><p>Freedom (RX’d)</p><p>5 Sets:</p><p>15/12 Calorie Air Bike</p><p>12 Handstand Push Ups</p><p>50ft Dumbbell Lunge (50s/35s)</p><p>-rest 1:1-</p><p>(KG conv: 22.5s/15s)</p><p> </p><p>Independence</p><p>5 Sets:</p><p>12/10 Calorie Air Bike</p><p>8 Handstand Push Ups</p><p>50ft Dumbbell Lunge (35s/25s)</p><p>-rest 1:1-</p><p>(KG conv: 15s/10s)</p><p> </p><p>Liberty</p><p>5 Sets:</p><p>10/8 Calorie Air Bike</p><p>10 Dumbbell Push Press</p><p>25ft Single Dumbbell Lunge (light)</p><p>-rest 1:1-</p><ul><li>Target time each set: 1:50-2:15</li><li>Time cap each set: 2:30</li></ul>
Skills and Drills
Strict Pull-up Progression – Week 4 Day 1: (Checkmark)
<p><strong>Advanced: </strong></p><p>3 sets of 45-60 Second Dead hang (hold on to the pull-up bar with an overhand grip )</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible)</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 5-7 assisted pull-ups (use a band or machine to assist with the pull-up)</p><p>- Rest 30-seconds between sets </p><p>-into- </p><p>3 sets of 3-4 unassisted pull-ups </p><p>- Rest 30-seconds between sets</p><p> </p><p><strong>Intermediate: </strong></p><p>3 sets of 30-45 Second Dead hang (hold on to the pull-up bar with an overhand grip )</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible)</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 3-5 assisted pull-ups (use a band or machine to assist with the pull-up)</p><p>- Rest 30-seconds between sets</p><p> -into- </p><p>3 sets of 2-3 unassisted pull-ups </p><p>- Rest 30-seconds between sets </p><p> </p><p><strong>Beginner:</strong> </p><p>3 sets of 20-30 Second Dead hang (hold on to the pull-up bar (toes touching the ground) with an overhand grip )</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)</p><p>- Rest 1:00 between sets </p><p>-into- </p><p>3 sets of 3-5 Ring Rows/assisted pull-ups (use a band or machine to assist with the pull-up)</p><p>- Rest 30-seconds between sets</p>
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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