Calado_Vence_Team_WEEK_7

SEGUNDA
Deload Week

Hey gang,

This is a scheduled deload week for ALL Mayhem Athletes. Regardless of what
your fitness goals are in this season and long term, this is a great week to allow
your body to recover.

Open:
We have really dialed back all fitness Monday to Wednesday (volume primarily).
We want you firing on all cylinders by the time Friday is here! We will touch on
some intensity in the short intervals/metcons, but the rest of the day should be
all about recovering and priming your body for Friday!

QuarterFinals, SemiFinals, & Games:

With this Deload, we have backed off of volume Monday to Wednesday and
want you to adjust intensity (and further adjust volume) as needed.
The lifting percentages are lowered Monday through Wednesday to help your
central nervous system recover (if you want the higher percentages, then
checkout the MBS track).

Dial back the intensity in metcons. With our lifting, the percentages are
moderate. Please feel free to drop % and/or RPE on the lifting too if you are
needing the extra recovery. For the rest of programming, rest additionally as
needed or back off intensity.

Today's Lifting

*Open perform 3x2 Back Squats at 75-80% ONLY. Perform the lifts AFTER your
workout.
*QuarterFinals perform everything BUT the Snatch Balance. Perform the lifts
AFTER your workout
*SemiFinals & Games perform ALL lifts AFTER your workout.

Hot dog and Fries (Open & QuarterFinals)

4 Sets:
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
12 Single-arm kettlebell Push Press (53/35) (6 each side)
-rest 1 minute after each set-
TARGET SCORE
• Target Time each set: sub 90 seconds

• Time Cap each set: 2 minute

Hot dog and Fries (SemiFinals, & Games)

5 Sets:
12 Single Arm Kettlebell Hang Cleans (70/53) (6 each side)
12 Kettlebell Goblet Squats (70/53)
12 Single-arm kettlebell Push Press (70/53) (6 each side)
-rest 1 minute after each set-

TARGET SCORE
• Target Time each set: sub 2 minutes

• Time Cap each set: 2 minutes 30 seconds

Barbell Prep

3 sets:
10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)
20 Single Arm Alternating Kettlebell Swing
60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)
Kettlebell Front Rack Backward Stepping Lunge
Single Arm Alternating Kettlebell Swing
Single Arm Kettlebell Overhead Flutter Kicks

Snatch from Blocks 5x1

1 Snatch From the Blocks @ 5/10 RPE

1 Snatch From the Blocks @ 5/10 RPE
1 Snatch From the Blocks @ 6/10 RPE
1 Snatch From the Blocks @ 6/10 RPE
1 Snatch From the Blocks @ 6/10 RPE
*Rest 2 minutes between sets.

*Bar height should be right above the knee.

Snatch Balance 1-1-1-1-1

1 Snatch Balance @6/10 RPE

1 Snatch Balance @6/10 RPE
1 Snatch Balance @6/10 RPE
1 Snatch Balance @6/10 RPE
1 Snatch Balance @6/10 RPE
Tempo Back Squat 3x10

3 Sets x 10 Tempo Back Squat @6-7/10 RPE

Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second

pause at top

MG Open Primer Week 1 [2023]

Mayhem Gymnastics [MG] OPEN PRIMER week 1 (OPTIONAL)

NOT for Time but for Quality:

4 rounds:
3 Wall Walks with a 3 second hold at top of handstand [hands on the "standard
line"]
9 Beat Swings [aka: Kipping Swing] into 6 Kipping Pull Ups OR 6 Kipping Chest
to Bar

Score will either be "Kipping Pull Ups" or "Kipping Chest to Bar" depending on
what you did.

SESSÃO 2

Cheese Fries (SemiFinals & Games)

4 sets (1 set every 4 minutes)

5 Bar Muscle Ups
10 Chest to Bar Pull Ups
20/16 Calorie Echo Bike
-rest until the 2 minute mark-
20/16 Calorie Echo Bike
10 Chest to Bar Pull Ups
5 Bar Muscle Ups

TARGET SCORE
• Target Time each set: sub 1 minute 30 seconds

• Time Cap each set: 1 minute 45 seconds

 TERÇA

Funnel Cake (Open & QuarterFinals)

5 Sets:
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
-Rest 1:1 b/t sets-

TARGET SCORE
• Target Time each set: sub 1 minutes

• Time Cap each set: 90 seconds

Funnel Cake (SemiFinals & Games)

6 Sets
8x25’ Shuttle Sprints
8 Burpee Box Jump Overs (24/20)
8x25’ Shuttle Sprints
4 Burpee Box Get Overs (48)
-Rest 1:1 b/t sets-

TARGET SCORE
• Target Time each set: sub 2 minutes

• Time Cap each set: 2 minutes 30 seconds

Barbell Prep

3 Sets
8 Alternating Pull Up + Chin Up (Stay on the bar for all 8 reps and switch grips
between each rep)
10 Sandbag Bearhug Hold Step Ups (5 each leg)
10 Skull Crusher
Alternating Strict Chin Up + Strict Pull Up
Sandbag Bear Hug Step Ups
Barbell Skull Crushers
Clean + Thruster 10-8-6-4

5x 1 Clean + 1 Thruster
4x 1 Clean + 1 Thruster
3x 1 Clean + 1 Thruster
2x 1 Clean + 1 Thruster
Rest as needed in between sets.
Clean Deadlift 3-3-3

3 Clean Deadlift @ 80% 1 RM Clean

3 Clean Deadlift @ 80% 1 RM Clean
3 Clean Deadlift @ 80% 1 RM Clean

*Use straps!
Tempo Bench Press 3x8

3 Sets x 8 Tempo Bench Press

*10 Banded Bicep Curls in between each rep.

Tempo: 3 seconds down, 0 second pause at bottom, 2 seconds up, 0 second

pause at top

SESSÃO 2

Snow Cones (SemiFinals & Games)

6 sets
21/16 Calorie Bike Erg
15 Overhead Squats (95/65)
3 Rope Climbs
21/16 Calorie Bike Erg
-Rest 90 seconds b/t sets-

TARGET SCORE
• Target Time Each Set: sub 5 minutes
• Time Cap Each Set: 6 minutes

Zone 2 Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

Perform 45-60 minutes of Zone 2.

Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE
of 3-4).

QUARTA
Today's Lifting
*Open: NO lifting today.
*QuarterFinals, SemiFinals, & Games perform ALL lifts AFTER your workout.

Nachos (Open & QuarterFinals)

3 sets
2 minute AMRAP
50ft Single Dumbbell Walking Lunge (50/35)
15 Toes to Bar
Max Calorie Assault Bike in remaining time
-Rest 90 seconds b/t sets-

TARGET SCORE
• Target Calories each set: 15/12+

• Minimum Calories before scaling each set: 7/5

Nachos (SemiFinals & Games)

5 sets (1 set every 3 minutes 30 seconds)

50ft Single Arm Dumbbell Overhead Walking Lunge (70/50) (25ft each arm)
20 Toes to Bar
20/16 Calorie Assault Bike

TARGET SCORE
• Target Time Each Set: sub 2 minutes 30 seconds
• Time Cap Each Set: 3 minutes

Barbell Prep

3 Sets
10 Plate Press Out Cossack Squat (press plate out on the descent, bring plate in
as you stand)
:30 L Sit Hold
20 Plate Hold Around the Worlds (10 each direction)
10 Single Leg Box Jump (5 each leg)
Plate Press Cossack Squat
L-Sit Hold
Plate Hold Around the Worlds
Single Leg Box Jump

2" Floating Snatch Deficit Deadlift 2-2-2-2-2

2 2” Floating Snatch Deficit Deadlift @ 75% 1 RM Snatch

2 2” Floating Snatch Deficit Deadlift @ 75% 1 RM Snatch
2 2” Floating Snatch Deficit Deadlift @ 75% 1 RM Snatch
2 2” Floating Snatch Deficit Deadlift @ 80% 1 RM Snatch
2 2” Floating Snatch Deficit Deadlift @ 80% 1 RM Snatch

*On the eccentric, go down until JUST before the barbell touches the ground,
but don’t let it touch! You’ll then move immediately into the next rep.
Squat Snatch 4x5

5 Squat Snatches As Fast As Possible

5 Squat Snatches As Fast As Possible
5 Squat Snatches As Fast As Possible
5 Squat Snatches As Fast As Possible

*These will NOT be cycled. These will be fast singles. Drop and go as fast as
you can.
* Start at 6/10 RPE and build in weight each set.
*Rest as needed in between sets.

SESSÃO 2
Elephant Ears (SemiFinals & Games)

For Quality:
5 Sets
1 Minute practicing Free Handstand Hold
5 Freestanding Handstand Push Ups
4 Parallette Handstand Push Ups (just abmat/1x45+abmat)
3 Wall Facing Strict Handstand Push Ups
-rest as needed b/t sets-

TARGET SCORE
• Target Time each set: None

• Time Cap each set: 4 minutes

Boiled Peanuts (SemiFinals & Games)

5 sets
2 rounds
100’ Sled Push (2x45/1x45)
100’ Hand over Hand Sled pull (2x45/1x45)
-rest 1:1 b/t sets-

TARGET SCORE
• Target Time each set: sub 3 minutes 30 seconds

• Time Cap each set: 5 minutes

 QUINTA
BikeErg: Lactate Threshold

2 Sets
6 Min at RPE4, 1000m at RPE3
-Rest 1 Min-
4 Min at RPE5, 1000m at RPE3
-Rest 1 Min-
2 Min at RPE6, 1000m at RPE3
*Rest 1 Min between sets.

Score = total meters for the workout

SEXTA

Barbell Prep

3 Sets
14 Alternating Barbell Back Rack Jumping Lunge
As Many Push Ups as Possible in 30 seconds.
20 Forearm Plank Side to Side Hip Touches
Alternating Barbell Back Rack Jumping Lunges
Push Up
Forearm Plank Side to Side Hip Touches
Cleans from Blocks 5x1

1 Clean From Block @ 5/10 RPE

1 Clean From Block @ 5/10 RPE
1 Clean From Block @ 6/10 RPE
1 Clean From Block @ 6/10 RPE
1 Clean From Block @ 6/10 RPE

Bar should be set below the knee.

Pause Front Squat 3-3-3-3-3

3 Pause Front Squat with 2 second pause @5-6/10 RPE

3 Pause Front Squat with 2 second pause @5-6/10 RPE
3 Pause Front Squat with 2 second pause @5-6/10 RPE
3 Pause Front Squat with 2 second pause @5-6/10 RPE
3 Pause Front Squat with 2 second pause @5-6/10 RPE
 SESSÃO 2
Popcorn (SemiFinals & Games)

AMRAP 8 Minutes
1, 2, 3, 4, 5…
Bench Press (225/145)
*1 Legless Rope Climb after each set of Bench Press

-Rest 4 minutes-

AMRAP 12
2, 2, 4, 4, 6, 6…
Bench Press (155/95)
Strict Pull Ups

TARGET SCORE
• Target Reps workout 1: 35+ (through the round of 7)

• Target Reps workout 2: 144+ (through the round of 16)

• Minimum Reps before scaling workout 1: 27 (through the round of 6)
• Minimum Reps before scaling workout 1: 84 (through the round of 12)
Mayhem Mini-Pump – Legs (SemiFinals & Games)

3-4 Rounds
10 Dumbbell Good Mornings (moderate weight)
10 Dumbbell Box Step-Ups (moderate weight)
15 Seated Dumbbell Calf Raise (moderate weight)
10 Lying Dumbbell Hamstring Curl (moderate weight)
-Rest 2-3 min b/t round-
DB Good Mornings
DB Box Step-Ups
Seated Dumbbell Calf Raise
Zone 2 RUN Cardio/Heart Rate (QuarterFinals, SemiFinals, & Games)

Perform 45-60 minutes of Zone 2 RUN (This should be EASY work as in RPE of
3-4).

SABADO

Giant Pretzel (Open & QuarterFinals)

5-10 Rounds
1 minute Bike Erg
1 min Ski Erg
1 min Row
-10 sec transition after each min of work-

*Stay in zone 2 heart rate range This is a 15-30 minute cardio flush
**Sub assault/echo bike and/or jog for one of the machines
Snatch 1x1
Option A - Build to a 9-9.5/10 RPE

Clean & Jerk 1x1

Option A - Build to a 9-9.5/10 RPE
Power Snatch Waves
Option B: Power Snatch Waves
Power Clean & Push Jerk Waves
Option B: Power Clean & Push Jerk Waves
Snatch 5x1
Option C: Slowly build up to 70-80% and hit for 5 PERFECT singles
Back Squat 7x1
Take 7 TOTAL sets to build to a heavy single for the day. Include your warm
ups.
Giant Pretzel (SemiFinals & Games)

6 sets
Ski 25/20 Calories
Row 25/20 Calories
-Rest 1:1 b/t sets-
*Perform 10 Power Clean and Jerks (155/105) during rest
Accessory Work

3 sets:
:45 Barbell Back Extension Hold (if you can’t do a barbell, do it weightless)
:60 Plank Shoulder Taps
10 Barbell Back Rack Tempo Heel elevated Squats (5 seconds down, 3 seconds
pause in the bottom)
5 Tall Box Jumps
-rest as needed-
Barbell Back Extension
GHD Weighted Russian Twist
Plank Shoulder Taps
Tall Box Jumps
Candied Apple (SemiFinals & Games)

4 Sets
30 GHD Sit Ups
10 Ring Muscle Ups
100’ Handstand Walk
-Rest 1:00 b/t sets-

DOMINGO
Swim Workouts

50m Warm Up
4x 25m Finger-Tip Drag Drill (High Elbows) w/20 Sec Rest
6x 75m Swim Descend 1-3, 4-6 (Slow to Fast) w/40 Sec Rest
4x 25m Single Arm, Catch Up Drill w/20 Sec Rest
6x 75m Pull w/40 Sec Rest
4x 25m Thumb Against Thigh Drill w/20 Sec Rest
6x 75m (25m Fast Swim, 25m Easy Swim, 25m Underwater) w/Fins w/40 Sec
Rest
50m Cool Down
Total: 1750m