Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy Machine
5 Elbow to floor stretch (each side)
10 Single Arm Dumbbell Push Press (each)
20 Single unders
**2. Workout Prep**
2 sets
10 Double Unders
3 Handstand Push-Ups (Strict or Kipping)
**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:
Press will be hot! Athletes will probably complain, but that’s ok. This is a prep week, so weight isn’t at our target percentage yet.
2 Shoulder Press (build-up to 75% in 3-4 working sets)
Face to face
10 rounds
35 Double Unders
8 Handstand Push-Ups or 5 Strict Handstand Push-Ups
Shoulder Press 6×2
2 Shoulder Press x 6 sets @75% of 1RM
* Complete a set every 90 seconds *
Mayhem Ready: PSA Work Upstream and Downstream
https://www.youtube.com/watch?v=gqCAhrTeHe8
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
Face to face
8 rounds
35 Single Unders
8 DB Push Press
Shoulder Press 6×2
2 Shoulder Press x 6 sets @75% of 1RM (Moderate Load)
* Complete a set every 90 seconds *
