Hey guys,
The videos reference the basic structure of the warm up which is the same. But we made them slightly more specific to the workout under “Warm Up” each day. That is why the videos are a little more basic than what’s written.
For the cycle this week we will have 8 sets all at the 80%(1RM), 7 sets will be 2 reps and the last set will be 3 reps (7×2,1×3). We will stay on the 90 seconds for each set.
During the days or strength after the warm up use 3-5 sets to warm up to opening weight.
Example:
3-5 reps @50%
2-3 reps @60%
2 reps @70%
For Saturday we will be back to partner workouts with 2 options this week from Mayhem athlete.
Good luck!
Warm Up
2 rounds
30 sec assault bike easy
20 sec assault bike med
10 sec assault bike hard
8 min AMRAP
10 Banded Good Mornings
10 DB Suitcase DL (each side)
10 Plank Shoulder Taps (each side)
20 sec single unders
– into workout prep –
Warm Up to working Deadlift weight
*Use 2-3 sets to warm up to 80%
Deadlift 2-2-2-2-2-2-2-3
Deadlift 7×2,1×3@80%
– Complete a set every 90 seconds, on the 8th set complete 3 reps –
* Use same weight for all 8 sets
Dreams are for rookies
3 Rounds
25/20 Calorie Row
100ft SIngle Dumbbell Walking Lunge (50lb/35lb)
100 Double Unders
– 16 minute time cap –
Accessory
3 sets
10 Single Arm Dumbbell Z Press
10 Dumbbell curls (each side)
10 DB Bent-over Rows (each side)
