5 In the Hole Front Squat OR Pause FS @ 6/10 RPE
5 In the Hole Front Squat OR Pause FS @ 6/10 RPE
5 In the Hole Front Squat OR Pause FS @ 6.5/10
5 In the Hole Front Squat OR Pause FS @6.5)
Explode out of the hole, smooth transition down and reset after each rep.
1-2 Sets
1:00 Echo Bike (moderate)
20 Step Back Lunge
50ft Overhead Carry (each arm, moderate)
10 Single Arm Thruster (each arm, light)
-Then-
Warm Up to Thruster and Overhead Lunge weights.
Workout Prep
1 Set (at workout pace):
3 Echo Bike Calories
3 Thrusters (at first workout weight)
3 Echo Bike Calories
3 Thrusters (at second workout weight)
3 Echo Bike Calories
3 Thrusters (at third workout weight)
10-foot overhead walking lunge (at workout weight)
For time:
18-15-12
Echo Bike Calories
Thrusters
Round 1: 18 @ (95/65)
Round 2: 15 @ (115/85)
Round 3: 12 @ (135/95)
-Then-
66-foot overhead walking lunge (135/95)
TC: 12 min
Optimal: 8 Min
PAIN CAVE!
Mayhem Gymnastics [MG] Cycle 11 Rings & HSPU Complexes Week 1 (OPTIONAL)
TEST DAY:
In 2 Minutes complete max reps of the following complex
6 Handstand Shoulder Taps against wall [right/left =2 reps] + 3 Kipping HSPU + 1
Strict HSPU
Score is total number for FULL complexes complete + reps of complex not completed
**If you did 5 complexes and then 4 shoulder taps when time was up your score is 5 rounds + 4 reps
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
2 minute Quad Smash (each side)
2 minute Lacrosse Ball Glute Smash (each side)
Couch Stretch (each side)
Pigeon Pose/Stretch (each side)
Quad Smash (each side)
Lacrosse Ball Glute Smash (each side)
Hip Halo Activation
10 Side step R/L
10 Forward/Backwards Walk R/L
10 Glute Bridges
10 Single Leg Glute Bridges R/L
10 Bird Dogs R/L
10 Squats
Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
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)