(Bulgarian Split Squat)
*Do a set every 3 minutes.
3 Sets
5 Tempo Dumbbell Suitcase Hold Rear Foot Elevated Split Squat (each leg) @8-8.5/10 RPE
*Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep)
*Do a set every 3 minutes.
3 Sets
6-8 Pause Weighted Pull Up @8/10 RPE
*Pause 2 seconds at the bottom of each rep.
1. Movement Prep/Activation and Increasing Heart Rate
2:00 Row (increasing pace)
-Then-
100 Single Under
-Then-
Warm up to workout weight w/10 Double Under after each set.
2. Workout Prep
1 set (at workout pace):
15 Double Under
3 Power Snatch (at workout weight)
5 sets (1 set every 2 minutes)
50 Double Unders
5 Power Snatch (135/95)
Intended Workout RPE: 9.0 – 90% – very high intensity
• Target Time each set: sub 50 seconds
• Time Cap each set: 1 minutes 15 seconds
Scale:
5 sets (1 Set Every 2 minutes)
35 Double Unders
5 Power Snatch (115/80)
Death by Pull Ups with UNBROKEN Hangs:
Minute 1: 2 Strict Pull Ups
Minute 2: 20 second UNBROKEN hang
Minute 3: 4 Strict Pull Ups
Minute 4: 20 second UNBROKEN hang
Minute 5: 6 Strict Pull Ups
Minute 6: 20 second UNBROKEN hang
Minute 7: 8 Strict Pull Ups
etc…keep adding 2 pull ups UNTIL you can no longer complete the pull ups OR go UNBROKEN on the dead hang
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
3. 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)