3 Clean Deadlift @ 6/10 RPE
3 Clean Deadlift @ 7/10 RPE
2 Clean Deadlift @ 8/10 RPE
2 Clean Deadlift @ 8.5/10 RPE
1 Clean Deadlift @ 9/10 RPE
1 Clean Deadlift @ 9.5/10 RPE
1 Clean Deadlift @ 10/10 RPE
)
***No Hook or Mixed Grip***
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets (building from an easy to moderate pace)
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 Single arm dumbbell upright row (each side) (light)
10 Banded good morning
2. Workout Prep
1 set (at workout pace):
0:15 Bike
3 Hang Power Cleans (At 1st Workout Weight)
0:15 Bike
2 Hang Power Cleans (At 2nd Workout Weight)
21-15-9 (18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 5 Min-
21-15-9 (18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)
9 Min Time Cap (each Set)
*Score Total Time
*REPEAT FROM November 8, 2022 AND September 8, 2020. Today might be slightly different but can still compare to past scores.
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
3 rounds of:
Minute 1: 7 Burpee Chest to Bar
Minute 2: 7 Bar Muscle Ups
Minute 3: REST
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 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)