3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
*Do a set every 2 minutes.
3 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE)
3 Front Squat @ 7/10 RPE
2 Front Squat @ 7.5/10 RPE
1 Front Squat @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE)
1. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets
1:00 Row (moderate)
5 No Jump Burpee
5 Strict Chin Ups
3-5 Squat Cleans (building in weight)
2. Workout Prep
1 Set (at workout pace):
100m Row
2 Synchro Burpee Pull Up
1 Clean (at workout weight)
Partner Throwdown
4 Sets
AMRAP 4 Minutes
1,000m Row (split)
10 Synchro Burpee Pull Ups
Max Cleans (225/155) (split)
-no rest b/t sets-
*Score is Total number of Cleans
Mayhem Gymnastics [MG Cycle 10] Handstand Course/Core Strength Week 8 (OPTIONAL)
Workout Definition
RE-TEST DAY:
For Time Complete the following:
40 GHD Sit Ups
30 V-Ups [Games standards]20 Strict Toes To Bar [place a box by heels so you stop swing]
1-2 minute Lacrosse Ball Glute Smash (each side)
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Coach B’s RPE Scale
RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load