Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Y-T-W’s x 2 Sets (Perform 5 Air Squats with 2 second pause between sets)
– into-
7 min AMRAP
30-second Row
3 Inch Worms
5 Bench (empty bar – build across)
10 wall angels
**2. Workout Prep**
1 set
3 Bench Press
15-second Row (workout pace)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars ready and progress through the warm-up while adding weight to each set:
2 sets (with an empty bar)
3 Clean deadlifts
3 Clean High Pulls
3 Muscle Clean + 3 Front Squat + 3 Shoulder Press
3 Hang Squat Cleans + 3 Push Press
3 Squat Cleans + 3 Jerks (Split or Push)
– Work up to starting weight –
American Soldier
2:00 Amrap (5 sets)
20 Bench Press (135/95)
Max Calorie Row
– Rest 1:00 between sets –
Clean & Jerk 1×1
Clean & Jerk for load:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier sets *
Click “Workout prep notes available” in Coaches Notes directly below for the full description
Accessory
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
Mayhem Ready: Shoulder Extension for Better Rowing
https://www.youtube.com/watch?v=GVIi0DhnveA
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
