10 min max (coaches choice)
10 min to warm-up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
10 mins to warm-up
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
10 min max (Coaches Choice)
10 min to warm up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
10 mins to warm-p
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
Welcome to the strength phase. This will be a 12 week program to increase your power lifts and also oly lifts. This week will be dedicated to finding your 1 rep max of each of the exdrcises. Good luck and be safe.
10 min max (Coaches Choice)
10 min to warm-up
– Start around 50% of previous max and 10lbs each time until Max
– Limit yourself to 1 miss at top weight attempt.
– Rest 1-2 mins between sets
– Good Luck and Have Fun
10 min to warm-up
– Make sure to start light and look to hit maybe 5-8 sets
– Deep breath and brace the core before each rep.
Teams of Three Complete for Time of:
60 GHD’s
60 Burpees
60 BJ’s, 24/20″
60 C2GHRPU’s
60 Goblet Squats, 70/53 lbs
60/45 Cal Row
60 WB’s, 20/14 lbs
60 KBS, 70/53 lbs
60 Ring Dips
60/45 Cal AAB
*Split up reps/cals as req’d
*25 min time cap
6 RFT of:
4 Overhead Squats, 185/125 lbs (L4), 155/105 lbs (L3), 135/95 lbs (L2), 95/65 lbs (L1), 65/35 lbs or lighter (
2 Rounds for Time of:
25 m sled push, 135/90 lbs (L4), 115/70 lbs (L3), 90/50 lbs (L2), 70/35 lbs (L1), 45/25 Lbs or Lighter (
25 GHD sit ups (L4), 20 Reps (L3), 15 Reps (L2), 10 Reps (L1), 25 AbMat Sit-Ups (
25 strict handstand push ups (Same as Above)
25 m sled push (Same as Above)
25 GHD sit up (Same as Above)
25 m sled push (Same as Above)
-Rest 1:1 b/t set-
*Post Total Time
9 Minute Clock:
1 Minute Assault Bike
1 Min Row
10 Dumbbell Single Leg RDLs (Each Side)
*Start slow on machines and increase pace each round
8 Sets for Time:
5 minute AMRAP of:
200 m Run (L4/3/2/1), 100m (
Rounds 1/3/5/7 = Snatches
Rounds 2/4/6/8 = HPC’s
*Alternate reps as req’d
*Snatches and HPC’s are the only reps that count
4 Rounds:
1:00 AAB or Row
50 Single Unders
50′ Lateral Side Step (Each Way)
10 Goblet Squats
3-5 Strict Pull Ups or Strict Assisted PU’s
*10 min time cap
For Time of:
2 Rounds
96 Double Unders (L4/3/2), Attempts (L1), 200 Singles (
3 Rounds:
1:30 AAB or Row
10 Inchworms
20 Glute Bridges
10 Deadlifts, 95/65 lbs
*Increase deadlift weight each round
*10 min max
For Time of:
21-15-9
Deadlift, 225/155 lbs (L4), 205/135 lbs (L3), 185/115 lbs (L2), 165/95 lbs (L1), 145/75 lbs or lighter (
-Rest 5:00-
15-12-6
Deadlift, 275/185 lbs (L4), 225/155 lbs (L3), 205/135 lbs (L2), 185/115 lbs (L1), 165/95 lbs or lighter (
-Rest 5:00-
12-9-6
Deadlift, 315/225 lbs (L4), 275/185 lbs (L3), 225/155 lbs (L2), 205/135 lbs (L1), 185/115 lbs or lighter (
Time Cap each set: 7 minutes
Trying to be perfect left me frustrated and defeated, I was imperfect, broken, and fallible. Perfection was unattainable in my life, but I could continuously pursue Excellence in everything that I do.
As I defined myself and refined my mindset, I realized that development and growth for every human being starts in a state of imperfection. It’s just true, our body, our minds, the systems and structure we live in, none of it is perfect or ever will be perfect as long as humans are involved.
The proper perspective for growth for me is to retain what works well, build on it, improve it, and correct the mistakes. I can and should always be moving toward Excellence. For me, the pursuit of Excellence understands that making improvements will require me to take purposeful risks; taking risks means making mistakes. If I’m not making mistakes, I’m not learning; I’m not aiming high enough or pushing hard enough. My pursuit of Excellence requires me to fix those mistakes and not to make them again.
I understand that I am imperfect, but I make no excuses. Minute by minute, day to day, I’m working to improve to develop Excellence in my life. That’s the way it works for me. My life is a constant journey get better by daily re aiming at the value of Excellence, and that journey won’t end until I’m dead.
KEEP COMING FORWARD!!
Jim Hensel
Mayhem Mindset Coach
Visit mayhemmindset.com for more resources.
3 Rounds:
1:30 Row or AAB
50′ Lateral Side Step (Each Way)
50′ Monster Walk (Forward/Backward)
15 Goblet Squats
20 Deadbugs (https://www.youtube.com/watch?v=kwWZBbkXtg4)
*10 min max
-Then-
Warm up to Squat Clean working weight (10 min max)
3 Sets for Time of:
4 rounds
12 Toes-to-bar (L4/3/2), Knee-Ups (L1), AbMat Sit-Ups (
*8 min time cap per set (1 set = 4 rounds)
For the clean look to hit singles on the bar with a rep every 10-15 secs. This will help keep your rounds on pace if you maintain a cadence. Clean should not be over 70% 1RM
Big sets on t2b is key and the goal. But if your grip becomes a factor then look to break reps up into 2 sets.
Goal is trying to stay around 1:20-1:40 per round.
