Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (Max 5 burpee penalty)
3 x (1+1+1) – Power Clean +Jerk Dip + Jerk
4 Down dog/seal pose transitions
**2. Workout Prep**
At workout pace (have athletes practice getting on and off the rower)
2 sets
10 sec. Row
2 Burpees
– rest 30 seconds between sets –
**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:
– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.
3 x (1+1+1) – Power Clean +Jerk Dip + Jerk (Start light and add weight)
– into the complex –
Atreus
Every 2:00 (8 sets)
12/10 Calorie Row
12 Burpees
Pause Clean + Clean + Pause Jerk 3×4
Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk (pause in receive for three seconds)
(1+1+1+1) x 3 sets @ 70-75% 1RM Clean and Jerk
*Rest 60-90 seconds between sets.
Clean and Jerk 3×1
Clean and Jerk:
3×1 @ 85-95% 1 RM Clean and Jerk.
*Rest 60-90 seconds between sets*
Accessory
1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)
MayhemReady: Make Your Low Back Feel Better
https://www.youtube.com/watch?v=oNBuNGeml9o
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
Clean and Jerk 3×1
Clean and Jerk:
6×2, use moderate to heavy load
*Rest 60-90 seconds between sets*
Atreus
Every 2:00 (8 sets)
10/8 Calorie Row
10 Burpees
