THREE HOUR MAYHEM V: Monday, September 7, 2015

Labor Day! One class. 9-12 p.m.

Weekly schedule will be published Monday evening with Tuesday's post.

(A) 5 Minute Muscle Mash

(B) Mobility Cycle + Strict Press 10x5

  • Do one set of strict press after every exercise in the mobility cycle, adding weight each set, working up to a heavy weight
  • Take 2 more sets of 5 after the mobility cycle

(C) Weightlifting or Powerlifting

Weightlifting

  • Jerks Off Rack
    • 1 x 2 @ 50% of 1RM Jerk, 1 x 2 @ 60%, 1 x 2 @ 70%, 1 x 2 @ 75%, 4 x 2 @ 80%
  • Power Clean + Push Press (2+2)
    • 2 sets @ 50% of 1RM Clean, 1 @ 60%, 3 @ 70%
  • Pause Clean + Clean + Jerk
    • 1 @ 60%, 1 @ 70%, 3 @ 80%

Powerlifting

  • Sumo Deadlift
    • 2x5 @ 50%
    • 1x5 @ 60%
    • 1x5 @ 70%
    • 5x3 @ 75%
  • Kettlebell Deficit Squats, Heavy
    • 4x15-20

(D) Tag Team Action (only one partner working), for time

800m Farmer's Walk (one partner carries KBs at a time, switch as desired)
200 Ab Mat Sit Ups
150 Wall Balls 20/14
125 Russian KB Swings 2.0/1.5
100 Burpees
75Med Ball Lunges 20/14
50 Toes to Bar
25 Goblet Squats 2.0/1.5
800m Med Ball Carry (one partner carries med ball at a time, switch as desired)
 

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