Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
7-minute Amrap
30-second Jump Rope
10 Cossack Squats (5 each leg)
5 Muscle Cleans (Empty Bar)
5 Front Squats (Empty Bar)
**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Make sure to have a spotter nearby when the weight gets heavier. Remember shoulder blades glued to the bench and stay tight.
**3. Workout Prep**
50m Run (workout pace)
3 Squat Cleans (light)
50m Run
2 Squat Cleans (moderate)
50m Run
1 Squat Clean (heavy)
Bench Press 6×2
2 Bench Press x 6 sets @80% of 1RM
* Complete a set every 1 minute 30 seconds *
“Third Eye Blind”
For Time:
200m Run
10 Squat Cleans (135/95)
200m Run
8 Squat Cleans (155/105)
200m Run
6 Squat Cleans (185/125)
200m Run
4 Squat Cleans (205/145)
200m Run
2 Squat Cleans (225/155)
Peeing When You Jump Rope
https://www.youtube.com/watch?v=TLhSNy8ZEYc
First, you’re not alone. It’s more common than you think. (Happens to Optimus there All. The. Time.) 💦
If you want all the Ready State has to offer, you can sign up at anytime here: thereadystate.com/mayhem
