Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
200m Run
1:00 Row
1:00 Bike
**2. Workout Prep**
– @Workout Pace –
20 Sec. Row
20 sec. bike
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
2 sets (Empty Bar)
1 Clean Deadlift
1 Hang Power Clean
1 Front Squat
1 Jerk Dip
1 Push Jerk or Split Jerk
– Into complex –
Boston Harbor
15 min AMRAP
2-4-6-8-10…
Row (calories)
Burpees
Bike Erg (calories)
Deadlift to mid thigh + Pause Clean + Clean + Jerk Dip + Jerk 3×5
Deadlift to mid thigh + Pause Clean (pause in recieve for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1+1) x 3 working sets @ 65-75% 1RM Clean.
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Are Your Hamstrings Stiff?
https://www.youtube.com/watch?v=Yko5jUmJJeA
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
