3 In the Hole FS @ 7/10 RPE
1 In the Hole FS @ 8/10 RPE
5 In the Hole FS @ 7/10 RPE
3 In the Hole FS @ 8/10 RPE
1 In the Hole FS @ 9/10 RPE
1 in the Hole FS @9/10+ RPE
1 in the Hole FS @9/10+ RPE)
Explode out of the hole, smooth transition down and reset after each rep.
*Do a set every 1 minute and 30 seconds.
9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more rep
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (moderate)
10 Single Arm High Pull (each arm, moderate)
5 Inchworm w/Push Up
:15 Wall Facing Handstand Hold
-Then-
Warm Up to Squat Clean weight.
2. Workout Prep
1 Set (at workout pace):
1 Wall Walk
1 Squat Clean (at workout weight)
AMRAP 9 Minutes
3 Squat Cleans (155/105)
1 Wall Walks
3 Squat Cleans (155/105)
2 Wall Walks
3 Squat Cleans (155/105)
3 Wall Walks
6 Squat Cleans (155/105)
4 Wall Walks
6 Squat Cleans (155/105)
5 Wall Walks
6 Squat Cleans (155/105)
6 Wall Walks
9 Squat Cleans (155/105)
7 Wall Walks…
“Death By’
Add 1 Rep each minute until failure
Strict Handstand Push Up + Kipping Handstand Push Up
[Unbroken sets for RX]
For example:
minute 1: 1 Strict Handstand Push Up + 1 Kipping Handstand Push Up
minute 2: 2 Strict Handstand Push Up + 2 Kipping Handstand Push Up
**Go until failure
Score is round + final reps in your last round of failure
WORKOUT STRATEGY & FLOW
1 Strict Handstand Push Up + 1 Kipping Handstand Push Up
3 Seated Strict Press @ 7/10 RPE
1 Seated SP @ 8/10 RPE
3 Seated SP @ 7/10 RPE
5 Seated SP @ 8/10 RPE
3 Seated SP @ 9/10 RPE
1 Seated SP @ 9+/10 RPE
1 Seated SP @9+/10 RPE)
*To get to seated position you can clean barbell first from ground*
SP = Strict Press
1. Mayhem 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
2. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat