Mayhem Affiliate 02/13/2023

Mayhem Affiliate 02/13/2023


1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)

2. Strength Prep
Athletes will be benching at 67.5% for 10×3. Athletes should load their shoulders down and back against the bench, keep their glutes against the bench at all times during the lift, and engage the legs by driving the feet into the floor. Shorter athletes will benefit from placing their feet on plates to have complete contact, and taller athletes may benefit from pulling their feet back under and driving through the forefoot. Engagement should be felt in the lower body throughout the lift. Athletes should take a deep breath, lower the bar, and breathe out while pressing the bar up. The bar path should make a subtle “J” pattern by starting over the shoulders, making contact at the upper abdomen/lower sternum, and end over the shoulders again. Athletes should use a spotter.

3. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Goblet Squats (build in weight)
10 Double Unders

Bench Press (Weight)

3 Bench Press x 10 sets @67.5% of Heavy Single (Week 1)

* Complete a set Every Minute *

Workout (Time)

Hot Dog and Fries

Freedom (RX’d)
5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders
(KG conv: 24/16)

5 rounds
12 Kettlebell Swings (35/25)
12 Kettlebell Goblet Squats (35/25)
40 Double Unders
(KG conv: 16/11)

5 rounds
10 Russian Kettlebell Swings (light)
10 Kettlebell Goblet Squats (light)
50 Single Unders

Target time: 8-10 minutes
​​​​​​​Time cap: 12 minutes

Mobility (Checkmark)
<ul><li>1 min Calf Smash (each)</li><li>1 min Foam roll Hamstrings</li><li>1 min Barbell quad smash (each side)</li></ul>