Mayhem Affiliate 12/02/2023

Warm-up
Warm-up

1. Movement Prep/Activation
3:00 Machine
-into-
3 sets (1-2 sets with PVC, 3rd set with Empty Barbell)
3 Snatch Grip Deadlifts
3 Snatch Grip High Pulls
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
– into –
Work up to Snatch weight

2. Workout Prep
2 sets each (1:1 with a partner)
15-second Row (workout Pace)
2 Squat Snatch

Workout
Workout (7 Rounds for reps)

Walk this Way

Freedom (RX’d)
Teams of 2
7 Sets (each)
300/250m Row
5 Squat Snatch (135/95)
-Partner 1 completes a full round before switching with Partner 2-
(KG conv: 61/43)

Independence
7 Sets (each)
250/200m Row
5 Squat Snatch (115/80)
(Partner 1 completes full rounds before switching with Partner 2)
(KG conv: 52/36)

Liberty
7 Sets (each)
200/175m Row
10 Dumbbell Snatch (Light)
(Partner 1 completes full rounds before switching with Partner 2)

  • Target time each set: 1:20-1:40
  • Time cap each set: 2 minutes

Option 1: Gymnastics Skill Work
Strict Pull-up: Week 3 Day 2 (Checkmark)

Strict Pull-up: Week 3 Day 2

Advanced:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20 second Dead Hang
Followed by 7 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Intermediate:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10 second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–

Beginner:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5 second Dead Hang
Followed by 3 Box Assist Pull Ups
–rest 90 seconds between sets–

Option 2: Mayhem Mini Pump
Mayhem Mini-Pump – Leg Day (Checkmark)

4 Rounds

  • 10 Elevated Toe Double DB Romanian Deadlift @ moderate weight – maintain quality RPE 7
  • 10 Front foot elevated DB Split Lunge (each side) @ Moderate weight – maintain control and quality RPE 7
  • 15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 2 min between rounds-

Mobility
Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Bicep Wall Stretch

Leave a Reply

Your email address will not be published. Required fields are marked *