THREE HOUR MAYHEM IV: Saturday, August 22, 2015

TODAY: Class starts at 9 a.m. and ends at 12 p.m.

One class and one class only. 3 HOURS, BABY! Can't stay for the whole thing. Stay for as long as you can BUT YOU MUST START AT 9 A.M. You may not crash the class if unreasonably late.

Minute-by-Minute Breakdown

0-15 Muscle Mash + Trainer Led Mobility

15-25 Equipment Set Up: Sumo Deadlift and Battle Ropes (inside shed, on shelves)

+ Novice Athletes' Sumo Deadlift Tutorial

25-60 SUMO DEADLIFT

5-5-5-5-5-5 + 6 second count on the negative for each rep (to be counted by partner or trainer when available)
each set followed by
30 Alternating Waves on Battle Ropes (one arm is moving the rope up, the other down)

60-65 800m Jog ...  Novice Athletes' Strict Press Tutorial

65-75 Equipment Set Up: Strict Press and Rowers

75-110 DEAD STOP STRICT PRESS (1-2 second pause at the completion of every repetition)

5-5-5-5-5-5
each set followed by
15 Pulls on Erg for Max Distance

110-115 800m Jog ... Novice Athletes' Back Squat Tutorial

115-120 Equipment Set Up: Back Squat and Barbell Rows

120-160 BACK SQUAT

5-5-5-5-5-5
each set followed by
10 Bent Over Barbell Rows + 6 second count on the negative for each rep (to be counted by partner or trainer when available)

160-168 EMOM AMRAP (8 Minutes)

Minute 1:  Diamond Push Ups
Minute 2: Air Squats
Minute 3: Burpees
Minute 4: Hollow Rocks
Minute 5: Push Ups
Minute 6: AB Mat Sit Ups
Minute 7: Squat Hold
Minute 8: Plank Hold

168-180 Trainer Led Cooldown

Photo: Rafael Vega

Photo: Rafael Vega