Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
40-second easy bike
5 dynamic squat stretch
5 Single Arm DB Thrusters (lightweight – each side)
3 Up Downs
5 Box Step Overs (each side)
**2. Workout Prep**
1 set
6/5 Calorie Assault Bike
4 Dumbbell Thrusters
2 Burpee Box Jump Overs
**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
3 Muscle Snatch
3 Hang Power Snatch
3 Power Snatch
Excommunicado
8 Sets
Every 3:00 or 1:1
10/8 Calorie Echo Bike
10 Dumbbell Thrusters (35’s/25s)
8 Burpee Box Jump Overs (20)
Power Clean & Jerk 3-2-1-3-2-1-1-1
Power Clean & Jerk for load:
– 3 reps @ 65%
– 2 reps @ 70%
– 1 rep @ 75%
* rest 2:00 *
– 3 reps @ 70%
– 2 reps @ 75%
– 1 rep @ 80%
* rest 2:00 *
– 1 rep @80+%
* rest 1:00 *
– 1 rep @80+%
Click “Workout prep notes available” directly below for the full description
Accessory
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
Mayhem Ready Bar Placement on the Back Squat
https://www.youtube.com/watch?v=J1niKrdHv6M
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
DAILY LAZY MACROS POINTS
+2 points for 800g+
+2 points for Protein target
+1 point for qualifying Workout
+1 point for 7 hrs+ Sleep
Notes:
6 possible points/day
Your gym lead defines what qualifies as a workout.
Sleep is 7 or more hours a night, measured with a tracker or as “time in bed” as 7.5 hours. Time in bed must be in sleeping mode (not watching TV, using phone, talking, etc).
BEDTIME ROUTINES
It is well accepted that children need a bedtime routine (e.g., bath, reading books, a glass of milk). Parents know all too well what happens when the routine is disrupted: chaos! Interestingly, it seems adults throw the notion of a sleep routine out the window despite the fact it can help with sleep quality.
To get better sleep, the first priority should be having a consistent bedtime. Try to go to sleep (and get up) at the same times most days.
To help falling asleep, try not to go straight from working on the computer to bed. Get away from any screens and try to “wind-down” with pleasure reading or light chores. Also, most need to abstain from alcohol or coffee for at least a few hours close to bedtime.
SLEEP ENVIRONMENT
People tend to sleep best when the room is cool, dark, and quiet. This can be surprisingly difficult during certain times of the year and in our modern environment. The production of melatonin, the hormone that helps you sleep, is stimulated between the temperatures 60-68F (16-20C). This is why it is recommended to sleep in cooler temperatures.
Dark, heavy curtains or blackout shades can work great for “sunny lofts” or street lights just outside your window. Also, consider a fan or earplugs to muffle extraneous noises.
