*Do a set every 2 minutes.
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 60-63% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 63-65% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 65-68% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 68-70% 1RM Power Clean
1 Clean Pull + 1 Hang Power Clean to Parallel + 1 Floating Clean + 1 Push Jerk + 1 Jerk @ 70-73+% 1RM Power Clean
Scoring: Load
Movement Prep/Activation
Row
:45 easy
:15 moderate
:30 easy
:15 moderate/fast
:15 easy
:15 fast
:15 rest
:15 sprint
Row
2 sets:
90 seconds fast
90 second recovery pace
-straight into-
4 sets
60 seconds faster
60 second recovery pace
-straight into-
6 sets
30 seconds fastest
30 second recovery pace
-rest 2 minutes-
6 sets:
10 second sprint
-rest 50 seconds b/t sets-
Workout Description Video:
youtu.be/7IOjsG7tjF8?si=PP2_3jjHZYaHf51a
Scoring: Meters
Target 5000 Meters
Mayhem Gymnastics [MG Cycle 18] Handstand Hold & Core Focus, Week 8 (OPTIONAL)
RETEST DAY: Did we get better?!!!
On a running 6 minute clock:
3 Consecutive attempts to get maximum Freestanding Handstand Hold
*Hands must stay within 30 inch wide x 24 inch depth box
Workout Description Video:
youtube.com/watch?v=Jpz_spZy-nE&list=PLvAVwtyBkTrRoACQLwWnmBFkaAQ3Th7ix&index=2
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
Burgener Warm Up Clean – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean