Weekly overview 27.07-08.02
This week is packed with opportunities for athletes to measure progress while continuing to build strength and confidence across a wide variety of movements.
We're kicking off the week by retesting our 3RM Back Squat and 3RM Deadlift, first introduced during Week 1 of Project Mayhem (the week of June 8). Athletes are encouraged to trust the work they've put in over the past several weeks and attack these lifts with confidence.
We'll also retest the July Monthly Challenge: the 1-Mile Run. Athletes first completed this test on July 1, and now it's time to put those pacing lessons into action. Remember to stay patient early, settle into your goal pace, and finish with everything you’ve got.
Skill work continues this week with handstand practice, helping athletes build confidence upside down while developing better body awareness, strength, and control. We'll also spend time refining the 3-position power snatch, reinforcing strong positions and improving barbell mechanics before putting those skills to work in the conditioning piece.
The workouts themselves bring a great mix of everything Mayhem is all about: heavy lifting, gymnastics, Olympic lifting, monostructural conditioning, longer aerobic efforts, and partner training. From the deadlift and rowing intervals to the power snatch repeat efforts and a fun team workout to close out the weekend, there's plenty of variety to keep athletes engaged while continuing to build well-rounded fitness.
There's nothing better than seeing hard work pay off. Celebrate the PRs, recognize the improvements, and keep building together.
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Today's class is a heavy lower body day from start to finish. Athletes will establish a heavy 3RM back squat (retesting from 6/8) before immediately putting those legs back to work in a fast-paced front squat and box jump workout.
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Today's workout is all about finding and maintaining a STEADY pace through a 20:00 workout that mixes low skill and high skill. Athletes should settle into a moderate effort on the bike, move continuously through the sit ups, and manage your handstand push up sets early without reaching failure.
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Two parts today. First a heavy 3RM deadlift, a retest from the week of 6/8, so anyone that has that number has something to shoot for. Then a grip grind scored for total time: heavy farmers carries paired with bar muscle ups. The carries and the bar tax the same grip, so this is a grip-management day above all. The big call in the workout is picking a bar muscle up count and variation you can finish in one or two sets every time, even late when the hands are cooked.
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Today's session combines a high-skill Olympic lifting complex with a workout inspired by Rich Froning Jr.'s wedding-day festivities. The strength portion develops positional awareness and speed through three different pulling phases before the workout challenges athletes to repeatedly perform squat snatches and overhead squats under fatigue.
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It's Time: Today we begin by retesting the July Monthly Challenge mile run, then transition to a separate upper-body cash-out that previews next month's challenge. The run should be an all-out effort with calculated pacing, while Part 2 is just going to be a fun upper-body pump-sesh.
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Today's workout is three repeatable efforts separated by full recovery while your partner works. Score today is the team's slowest round, making pacing and consistency more important than an all-out first round. Athletes should finish each round feeling like they can repeat it again.
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Today's session is machine work with an aerobic challenge built around repeatable efforts and consistent pacing. While this serves as an active recovery day from the long week, athletes can still light a match here and be left lying on the floor. Scaling calories is highly recommended so athletes can get at least 2:00 of rest per set (8:00 cap).