Mayhem Affiliate 06/15/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s Warm Up
-into-
3 sets:
1:00 Machine
10 Alternating V-ups
5 Low Box Jumps
5 Tempo Bench Press (empty bar – focus on bar path)
2. Strength Prep
Work back and forth between tempo bench press and high box jumps.
3. Workout Prep
1 set:
4 Jumping Split Lunges
4 Abmat Sit Ups
Strength/Accessory
Bench Press (Weight)
Max Height Box Jump (Distance)
Max Height Box Jump
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
Workout
Mobility
Workout (Time)
The Huntsman
Freedom (RX’d)
50-40-30-20-10
Jumping Split Lunges
Abmat Sit-ups
Independence
40-32-24-16-8
Jumping Split Lunges
Abmat Sit-ups
Liberty
30-25-20-15-10
Walking Lunges
Abmat Sit-ups
- Target time: 7-9 minutes
- Time cap: 12 minutes
Mobility
- 1 min Calf Smash (each)
- 1 min Foam roll Hamstrings
- 1 min Barbell quad smash (each side)
3 Tempo Bench Press x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
* Rest as needed between sets *