Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
Hip Halo Warmup (A way to save time is to complete the Hip Halo warm-Up between the Crossover Or Banded 7’s warm-up.)
Example: 1 set of Crossover into 1 set of Hip Halo
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
5 min to build in weight on back squats
**2. Workout Prep**
2 sets (at start weight)
3 Pull-Ups + 2 Chest to Bar + 1 Bar Muscle Up
3 Back Squats
**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)
5 Clean deadlifts
5 Clean High Pulls
5 Muscle Clean + Shoulder Press
5 Hang Power Cleans + Push Press
3 Power Cleans + Push Jerk
– Work up to starting weight –
Triwizard Cup
0:00-4:00
30 Pullups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pullups
20 Back Squats (185/125)
– Rest 2:00 –
12:00-16:00
10 Bar Muscle Ups
10 Back Squats (225/155)
Power Clean + Push Jerk 2-2-1-2-2-1-2-2-1
Power clean + Push Jerk
2 @ 70%
2 @ 75%
1 @ 80%
2 @ 75%
2 @ 80%
1 @ 85%
2 @ 80%
2 @ 85%
1 @ 90-95%
*Rest 60-90 secs between sets*
Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
MayhemReady: 3 Ways To Improve Your Rotational Power
https://www.youtube.com/watch?v=m4vqYbVQRoA
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
