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Back Squat 8×1
<12 min>
*Do a set every 1 minute and 30 seconds.
1 Back Squat @ 6/10 RPE
1 Back Squat @ 6.5/10 RPE
1 Back Squat @ 7/10 RPE
1 Back Squat @ 7.5/10 RPE
1 Back Squat @ 8/10 RPE
1 Back Squat @ 8.5/10 RPE
1 Back Squat @ 9/10 RPE
1 Back Squat @ 9+/10 RPE
Scoring: Load
Movement Prep/Activation and Increasing Heart Rate
1 Set
:40 Row OR Ski (moderate)
10 Tempo Banded Good Morning
5 Dumbbell Single Arm High Pull (each arm, moderate)
5 Dumbbell Single Arm Press (each arm, light)
10 Hanging Scap Retractions
5 Kip to Swing
-Then-
Warm Up to barbell weights
Perform 2-3 reps of each gymnastic movement once you hit the workout weight.
Workout Prep
1 Set (at workout pace):
2 Synchro Deadlift (at workout weight)
2 Synchro Bar Muscle Ups
2 Synchro Hang Power Clean (at workout weight)
2 Synchro Chest to Bar Pull Ups
2 Synchro Shoulder to Overhead (at workout weight
2 Synchro Pull Ups
Pablo Picasso (60 Minute Version)
<21 Min>
Partner Workout
3 Rounds For Time
10 Synchro Deadlift (225/155)
10 Synchro Bar Muscle Ups
-into-
2 Rounds For Time
20 Synchro Hang Power Clean (135/95)
20 Synchro Chest to Bar Pull Ups
-into-
60 Synchro Shoulder to Overhead (135/95)
60 Synchro Pull Ups
*OR Partner 1 performs movement 1 while partner 2 performs movement 2, then switches and each does it again.
Cool Down (OPTIONAL)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
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
Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)