Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s (Perform 5 Air Squats with 2 second pause between sets)
– into-
8 min AMRAP
5 front squats (empty bar)
5 shoulder to overhead (empty bar)
5 Thrusters (empty bar – focus on a smooth transition between squat and overhead)
3 Kips + 2 Pull ups (focus on solid kip)
**2. Workout Prep**
2 sets (Empty bar and then workout weight)
4 Thrusters
4 Pull-Ups (second set Chest to Bar)
– rest 20 seconds between sets –
**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 –
The Rescuers Down Under
3 Sets:
2 Rounds
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
-Rest 2:00 b/t sets-
Power Clean + Push Jerk 3-2-1-3-2-1-1-1
Power clean + push jerk:
3 @ 65%
2 @ 70%
1 @ 75%
-Rest 60-90 seconds-
3 @ 70%
2 @ 75%
1 @ 80%
-Rest 60-90 seconds-
1 @ 80 %
-Rest 60-90 seconds-
1 @ 80%
Accessory
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Is Zoom Neck Inhibiting Your Rotation?
https://www.youtube.com/watch?v=syM88krA71o
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
