Mayhem Affiliate 09/18/2023
Warm-up
Warm-up
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *
2. Strength
- 5 sets: 3 Position Squat Clean (high hang/hang/floor) @60-70% of 1RM Clean & Jerk, complete a set every 1:30
- 3 sets: 1 Push Jerk: @80-90% of 1RM Clean and Jerk
3. Workout Prep
2 sets:
2 Hang Squat Cleans (build-in weight)
2 Burpee Chest to Bar
Strength/Accessory
3 Position Squat Clean (Weight)
1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean
High Hang, Above the Knee, Floor
Push Jerk (Weight)
3 sets: 1 Push Jerk (@80-90% of 1RM Clean and Jerk)
* Rest as needed between sets *
Workout
Workout (Time)
Buffalo Wild Wings
Freedom (RX’d)
12-9-6
Hang Squat Clean (155/105)
Burpee Chest to Bar
(KG conv: 70/48)
Independence
12-9-6
Hang Squat Clean (135/95)
Burpee Pull Up
(KG conv: 61/43)
Liberty
12-9-6
Hang Dumbbell Squat Clean (Light)
Up Down + jumping Pull Up
- Target time: 5-7 minutes
- Time cap: 10 minutes
Mobility
Mobility (Checkmark)
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk)