15. Oktober 2022
Okt
15
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7’s
-into-
3 rds
– 1 min Erg of choice
– 5 Kipping Knee raises
– 5 Inchworms
– 10 sec Handstand-Hold
2. Workout Prep
3 rds
– 3 Toes to Bar
– 3 Handstand Push-Ups
„Sour Punch Straws“
In Teams of 2
Freedom (RX’d)
5 rds
– 20 sync. Toes to Bar
– 30 ygig Handstand Push-Ups (or 10 Strict Handstand Push-Ups)
Independence
5 rds
– 15 sync. Toes to Bar (or 20 Hanging Legs/Knees-High -> above Hip-Height)
– 24 Handstand Push-Ups
Liberty
5 rds
– 15 sync. Hanging Knee-Raises
– 10 Dual DB Push-Presses (light)
Target time: 10-12 minutes
Time cap each set: 16 minutes
Mayhem Mini-Pump – Upper Body Posterior
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rds
– 10 Strict Pull-Ups @ use band to maintain quality if needed
– 12 Dual DB Prone Row @ moderate weight – maintain quality
– 12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
– 10 Single Arm DB Kickback @ moderate weight – maintain quality
-Rest 3 min b/t rd-
Double DB Prone Row
Straight Arm Lat Pull Down
Single Arm DB Kickback
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)
