Public Whiteboard

Components

Back Squat

Workout

Settings

Workout

Mayhem Affiliate 08/18/2023

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation
Hip Halo Warm Up
-into-
3 Sets:
10 Box Step Ups
10 Kip Swings
10 Bird Dogs
5 Muscle Cleans
5 Back Squats

2. Strength Prep
3 Rep Back Squat

3. Workout Prep
3 sets:
2 Box Jumps (build in height)
2 Toes to Bar
2 Hang Power Cleans (Build in weight)

Strength/Accessory

Back Squat

Back Squat:
- Heavy 3 rep (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout

Workout (Time)

Sloan Peterson

Freedom (RX'd)
50 Box Jumps (20/16)
10 Hang Power Cleans (95/65)(40/30 KG)
40 Toes to Bar
10 Hang Power Cleans (115/80)(50/35 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (135/95)(60/40 KG)
20 Toes to Bar
10 Hang Power Cleans (155/105)(70/45 KG)
10 Box Jumps (30/24)
10 Hang Power Cleans (175/115)(80/50 KG)

Independence
50 Box Jumps (20/16)
10 Hang Power Cleans (75/55)(35/25 KG)
30 Toes to Bar
10 Hang Power Cleans (95/65)(40/30 KG)
30 Box Jumps (24/20)
10 Hang Power Cleans (115/80)(50/35 KG)
15 Toes to Bar
10 Hang Power Cleans (135/95)(60/40 KG)
10 Box Jumps (24/20)
10 Hang Power Cleans (155/105)(70/45 KG)

Liberty
50 Step Ups (20/16)
10 Dumbbell Hang Power Cleans (light)
30 Hanging Knee Raises
10 Dumbbell Hang Power Cleans (light)
30 Step ups (20/16)
10 Dumbbell Hang Power Cleans (light)
20 Hanging Knee Raises
10 Dumbbell Hang Power Cleans (light)
10 Step ups (20/16)
10 Dumbbell Hang Power Cleans (light)

Target time: 13-15 minutes
Time cap: 18 minutes

Mobility

Mobility (No Measure)