Mayhem Affiliate 07/17/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Hip Halo
-into-
3 sets:
6 up-downs to box step up (total)
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
5 1¼ Squats (empty bar)
2. Strength Prep
We will be working back and forth between In the Hole Front Squats and Strict Weighted Chin-ups
3. Workout Prep
3 sets:
50m Run (build in pace)
3 Shoulder to Overhead (build in weight)
Strength/Accessory
In The Hole Front Squat (Weight)
* Change to pause front squat if unable to perform "in the hole."
Strict Weighted Chin up (Weight)
5 sets x 2 Strict Weighted Chin-ups @70%-80 of 1RM
* Rest as needed between sets *
Workout
Workout (Time)
Jersey Mike’s
Freedom (RX’d)
200m Run
18-15-12-9-6-3
Shoulder to Overhead (115/75)
(KG conv: 52/34)
Independence
200m Run
18-15-12-9-6-3
Shoulder to Overhead (95/65)
(KG conv: 43/29)
Liberty
150m Run
18-15-12-9-6-3
Dumbbell Push Press (light)
- Target time: sub 10 minutes
- Time cap: 15 minutes
Mobility
Mobility (Checkmark)
- 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 1 In the Hole Front Squat @ 80-90% of 1RM
* Rest as needed between sets *