1. Movement Prep/Activation
Crossover Symmetry Warm Up or Banded 7’s
-into-
3 sets:
1:00 Row
10 Deadbugs
5 Bench Press (empty bar – slow and controlled)
4 World’s Greatest Stretch (each side)
2. Strength Overview
We will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep
3 sets:
3 Deadlifts (build-in weight)
2 Dumbbell Bench Press (build in weight)
2 Squat Cleans (singles-build in weight)
5 sets of 3 High Box Jumps
*4-6” below max height for 1 rep
Animal Kingdom
Mayhem Affiliate version of 2023 Semifinals Workout 3
Freedom (RX’d)
10-8-6-4-2
Deadlifts (225/155)
Dumbbell bench presses (50s/35s)
Squat cleans (135/95)
(KG conv: Deadlift 102/70, Bench 22.5s/15s, Cleans 61/43)
Independence
10-8-6-4-2
Deadlifts (185/125)
Dumbbell bench presses (35s/25s)
Squat cleans (115/80)
(KG conv: Deadlift 83/56 Bench 15s/10s, Cleans 52/36)
Liberty
10-8-6-4-2
Dumbbell Deadlifts (light)
Dumbbell bench presses (light)
Dumbbell Hang Power Cleans (light)
- Target time: 8-10:00
- Time cap: 16:00
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
*rest as needed between sets*