- 5 Deadlifts x 5 sets @65% of Heavy Single (Week 1)* Complete a set on the 2 minutes *
- https://www.youtube.com/watch?v=bBDpOBT_Fp0
- 1 min Calf Smash (each)1 min Foam roll Hamstrings1 min Barbell quad smash (each side)
- Freedom (RX'd) Teams of 240 Devils Press (50s/35s)100 Double Unders 30 Devils Press (50s/35s)100 Double Unders20 Devils Press (50s/35s) 100 Double Unders Individual Option2 Sets:12 Devils Press (50s/35s)50 Double Unders8 Devils Press (50s/35s)50 Double Unders4 Devils Press (50s/35s)50 Double Unders-rest 2 minutes between sets-(KG DB conv: 22.15s/15s)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- Estimated Total Session Time:1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6 min AMRAP30 sec singles/doubles5 Deadlifts (empty bar- build across sets)5 Updowns to Seal Pose5 Double DB Snatch (build across) 2. Strength PrepUse moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when standing into extension. Focus on active lats, driving their feet through the floor and squeezing the butt at the top of the extension. 3. Workout […]
- Freedom (RX'd)21-18-15-12-9-6-3Kettlebell Swings (53/36)42-36-30-24-18-12-6Walking Lunge Steps(KG conv: KB 22.5/15)* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
- 5 Sets 1 Min Easy, Standing, High Damper (55-60 RPM), 1 Min Hard, Seated, Low Damper (95 RPM)No rest between sets.-Rest 2 Min-5 Sets 1 Min Mod, Standing, High Damper (60-65 RPM), 1 Min Mod, Seated, Low Damper (85 RPM)No rest between sets.-Rest 2 Min-5 Sets 1 Min Hard, Standing, High Damper (65-70 RPM), 1 Min Easy, Seated, Low Damper (75 RPM)No rest between sets.Total: 34 Min
- Bike250m easy250m moderate250m easy250m moderate/fast250m easy50m Sprint
- Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.4 Rounds10 Barbell Strict Press @ moderate weight10 Seated Single Arm DB Press @ moderate weight10 Leaning Lateral Raise @ moderate weight10 GHD Hip Extension @ maintain quality10 Deficit Sumo DB/KB Deadlift @ moderate weight -Rest 3 min b/t round-
- Freedom (RX'd) Teams of 220 Rope Climbs (split as desired)40/32 Calorie Row (each at the same time) (2 Rowers)60 Clean and Jerks (135/95) (split as desired)(KG Conv: 61/43) Individual option:10 Rope Climbs 40/32 Calorie Row 30 Clean and Jerks (135/95) * See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option