Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10 sec Overhead Hold
5 Double DB Shoulder to Overhead (lightweight)
5 Dumbbell Clean
**2. Workout Prep**
1 set With Partner
10 Double Unders (each)
2 Handstand Push-Ups (each)
1 Sandbag Clean (each)
**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)
1 Push Jerk (pause in the catch for 2 seconds before standing to ensure stability and proper catch)
Air Force One
Teams of 2
For Time:
300 Double Unders
60 HSPU
30 Power Cleans (205/135)
60 HSPU
300 Double Unders
Push Jerk 1×1
Push Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Accessory
1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)
Priming the Split Jerk with the Bulgarian Split Squat
https://www.youtube.com/watch?v=CDapz-FQv-s
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