Mayhem Affiliate 07/06/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
2. Strength Overview
We will be working back and forth between Bench Press and Box Jumps.
3. Workout Prep
2 sets:
2 Bar Facing Burpees
2 Power Snatch (build in weight)
2 V-Ups
Strength/Accessory
Bench Press (Weight)
High Box Jumps (Distance)
5 sets x 3 High Box Jumps
*6-8” below max height for 1 rep
Workout (2 Rounds for reps)
Stars and Stripes Forever
Freedom (RX’d)
2 sets:
3 Rounds
10 Bar Facing Burpees
10 Power Snatch (95/65)
10 V-Ups
-Rest Until 10:00, then begin set 2-
(KG conv: 43/29)
Independence
2 sets:
3 Rounds
8 Bar Facing Burpees
10 Power Snatch (75/55)
10 V-Ups
-Rest Until 10:00-
(KG conv: 34/25)
Liberty
2 sets:
3 Rounds
8 Up Downs
10 Dumbbell Snatch (light)
10 Sit Ups
-Rest Until 10:00-
- Target time each set: 4:30-6 minutes
- Time cap each set: 7 minutes
Workout
Mobility
Mobility
- 1 min lying 90/90 hip stretch (each side)
- 1 min overhead elbow grab tricep stretch (each side)
- 1 min tricep lacrosse ball smash (each side)
5 sets x 3 Tempo Bench Press @70% of 1RM
*Tempo = 3-second negative and 1-second pressing (contraction) portion
* Rest as needed between sets *