Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Hip Halo Warmup
-into-
3 sets
30-sec single unders
5 wall balls (focus on breathing and cycling arms)
5 KB swings to eye level
5 dead bugs (each side)
5 Bench Press (empty bar – begin to build for strength)
**2. Strength Prep**
10:00 – 12:00
After Warm Up, athletes should aim to start around 60%. Remember, for 1RM, encourage athletes to go by feel and make smart/calculated jumps. If it doesn’t feel good or look good, don’t have them add weight. The goal should be to find a 1RM in 5-8 working sets.
**3. Workout Prep**
2 rounds
5 Wall Balls
5 Kettlebell Swings (workout weight)
10 Double Unders
– rest 30 seconds between rounds –
Bench Press 1×1
Bench Press:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Detroit Lions
5 sets (New set every 5:00)
20 Kettlebell Swings (53/36)
20 Wall Ball (20/14)
50 Double Unders
What Your Slant Board May Say About Your Hips
https://www.youtube.com/watch?v=nOgsQq7vzAg
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