Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3-minute Machine (Alternate 30 seconds easy/30 seconds fast)
-into-
7 min AMRAP
30-second single unders
5 wall balls (focus on breathing and cycling arms)
5 alternating v-ups (each side)
10-second handstand hold
**2. Workout Prep**
2 sets
5 Wall Balls
3 Knees to Elbows (set 1) – 3 Toes to Bar (set 2)
2 HandStand Push Up (set 1) – 2 Strict Handstand Push-Ups (set 2)
– rest 20 seconds between sets –
**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)
5 Shoulder Press
3 Push Press
2 Push Jerks
– into 1RM –
God Bless the U.S.A
12:00 Amrap
50 Wall Balls (20/14)
30 Toes to Bar
15 Strict Handstand Push-Ups
Push Press 1×1
Push Press:
Work to a Heavy Single in 12-15 minutes.
* Warm up a few light reps with Push Jerk since you will transition right into it after a heavy single on Push Press *
Push Jerk 1×1
Push Jerk:
Work to a Heavy Single in 12-15 minutes (Same 12-15 minutes as Push Press)
* Heavy Push Press should only take 7-9 minutes and then you will have the remaining time. *
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Mayhem Ready: Improved Trunk Function for Improved Power Transmission
https://www.youtube.com/watch?v=KMsZpdA13e4
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
God Bless the U.S.A
12:00 Amrap
40 Wall Balls
20 Sit Ups
10 Push-Ups
Push Press 1×1
Push Press:
Work to a Heavy Single in 12-15 minutes.
* Warm up a few light reps with Push Jerk since you will transition right into it after a heavy single on Push Press *
