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Warm Up

**1. Movement Prep/Activation and Increasing Heart Rate**
1:30 Bike
– into –
3 sets
5 Sit-Ups (focus on extension)
5 Alt. DB Hang Clean and Jerks (each side – lightweight)
5 Box Steps up (each side – bodyweight only)
5 Jumping Air Squats
– into –
3 Sets
5 Slow and Controlled Banded Back Squats (empty bar/ add weight)
20 sec. Knee Plank

**2. Strength Prep**
10:00-15:00
Work up to a 6 rep max. Athletes should only need 4-5 sets of 3-5 reps. Finish the 6 rep inside the 10-minute mark and use 5 minutes to complete the 2 drop sets.

*3. Workout Prep**
1 set
5 GHD’s
4 Alternating Hang Dumbbell Clean and Jerk
4 Alternating Dumbbell Step Ups

Mayhem Ready Full Grip Front RackSkills and Drills