Overhead squat 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Compare to 210401. Scaling: Focus on excellent technique for every set. If you have a previous 1-rep max, try to set a new PR. Add weight for each set, but only if movement quality is consistent. Intermediate athletes can perform this workout as prescribed. Newer athletes can increase the reps to encourage more … [Read more...] about Wednesday 211124
For Load
Tuesday 211116
Shoulder press 1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Scaling: Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. Beginner Option: Shoulder press 3-3-3-3-3-3-3-3-3-3 reps … [Read more...] about Tuesday 211116
Mayhem Daily Wod – 211113
Mayhem Burgener Strength 2 Muscle Snatch + 2 Snatch Push Press + 2 Overhead Squat + 2 Heaving Snatch Balance + 2 Snatch Drop x 3 sets 1 Pause Power Snatch *straight into* Overhead Squat + 1 Snatch + 1 Snatch Balance x 4 Sets @65-80% 1RM Snatch 3 Snatch Pull x 3 Sets @93-98% 1RM Snatch 3 Snatch Deadlift x 3 Sets @105-110% 1RM Snatch 3 Sets 10 Straight Leg Deadlift 10 Double … [Read more...] about Mayhem Daily Wod – 211113
Wednesday 211110
Back squat 5-5-5-5-5 reps Post loads to comments. Compare to 210725. Scaling: Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. … [Read more...] about Wednesday 211110
Mayhem Daily Wod – 21116
Mayhem Burgener Strength: 4 Push Jerk x 3 sets * within 10% of the 4RM established on day one 4 Push Press x 3 sets * within 10% of the 4RM established on day one 4 Back Squats x 3 sets * within 10% of the 4RM established on day one 4 Shoulder Press x 3 working sets * As Heavy As Possible Sign Up for Our Programming … [Read more...] about Mayhem Daily Wod – 21116
Monday 211018
Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Post loads to comments. Compare to 200930. Scaling: Ideally, each set will be as heavy as possible, but newer athletes should start light and add weight as they are comfortable. Experienced athletes can establish a goal weight for the final set of each movement. Work backward to help guide … [Read more...] about Monday 211018
Friday 211015
Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 191208. Scaling: Focus on excellent technique on every set. The beginner should focus on mechanics instead of loading. If you have a previous maximal load for this movement, use this as an opportunity to attempt a new PR. For more experienced athletes, only increase the load if your technique is … [Read more...] about Friday 211015
Wednesday 211006
Front squat 10-5-3-1-1-1-3-5-10 reps Post loads to comments. Compare to 150711. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Wednesday 211006
Wednesday 210929
Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps Post loads to comments. Compare to 200110. Scaling: All athletes can attempt relatively heavy thrusters. Experienced athletes can go as heavy as possible, and attempt a PR. Newer athletes can use this workout as an opportunity to drill the movement. Beginner Option: Thruster 5-5-3-3-3-1-1-1-1 reps … [Read more...] about Wednesday 210929
Wednesday 210915
Deadlift 3-2-2-2-1-1-1-1-1 reps Post loads to comments. Scaling: All athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads. … [Read more...] about Wednesday 210915