Public Whiteboard

Components

Back Squat

Metcon

Settings

Workout

Mayhem Affiliate 11/03/2022

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 sets:
5 Inch Worms
30-sec Knee Plank
5 Back Squats (empty bar)

2. Strength Prep
Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don't burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.

3. Workout Prep
3 sets:
3 Hang Power Cleans (Build in weight)
2 Burpees

Strength

Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)