Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min bike (30 second Arms only, 30 seconds Legs only)
5 GHD’s to parallel (focus on leg extension when sitting up)
5 Step-ups (each leg)
20 plate hops
**2. Workout Prep**
1 set (each)
10 sec Assault Bike (workout pace)
4 GHD’s
4 Box Jump Over
**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:
3 sets (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Power Snatch
– into –
Warm-Up to open Weight.
Ares
Amrap 16 minutes
Teams of 2 (1:1)
15/12 Calorie Bike
12 Strict Ab Mat Sit Ups
10 Box Jump Overs (24/20)
Pause Power Snatch + Overhead Squat 3-3-2-2-1-1
Power snatch (pause in the catch position) + Overhead Squat
3 @60% of 1RM Power Snatch
3 @65%
2 @70%
2 @75%
1 @80%
1 @80%
*Rest 60-90 secs between sets*
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
The Ultimatist Distraction
https://www.youtube.com/watch?v=VciE7y55Iqs
Some say Diane Fu is still hanging there to this day.
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
Ares
Amrap 16 minutes
Teams of 2 (1:1)
12/10 Calorie Bike
12 Strict Ab Mat Sit Ups
8 Box Jump Overs
Pause Power Snatch + Overhead Squat 3-3-2-2-1-1
Power snatch + Overhead Squat
Technique Work, then 5 x 3 with light to moderate load
*Rest 60-90 secs between sets*
