Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec bike easy
25 sec bike moderate
5 sec bike Hard
5 dynamic squat stretch
5 wall balls (lightweight – focus on cycling arms and breathing)
5 alt. V-ups (each side)
**2. Workout Prep**
1 set at workout pace
15 sec. Bike
5 Wall Balls (moderate weight)
2 Knee to elbows + 2 Toes to Bar
**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 working sets (light)
2 Back Squat (2-1-0)
* Athletes should focus on positioning, controlling the descent, and exploding out of the hole.
– into strength –
Mount Rushmore
For Time:
20/14 Calorie Echo Bike
-into-
42-30-18
Wall Balls (30/20)
Toes to Bar
-into-
20/14 Calorie Echo Bike
Back Squat 6×1
Back Squat for load:
– Build to a heavy single for the day in 6 working sets
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Accessory
Bench Press
5 x 10
*Build in weight across sets – control on eccentric and concentric (no bouncing)
-into-
3 rounds
15 Barbell Curls
15 Lying DB Tricep Extension (each side)
Filling in the Gaps of Your Program
https://www.youtube.com/watch?v=ofJ2gR6vk80
No program is perfect, but we try REALLY hard to be perfect for you!
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