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!
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
