Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Barbell primer

7 TEMPO Single-arm Dumbbell Strict Press (5 seconds up and down)

10 Banded Tricep extensions

30 Alternating Toe Touch to Box

Push Press (1×10)

Push Press:

– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.

Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Back Squat (1×10)

Back Squat:

– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.

Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Ex

Shoulder Press (1×10)

Shoulder Press:

– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.

Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Accessory

3 sets:

10 Strict Weighted Pull-ups (As Heavy as Possible)

:30-45 second Double Kettlebell Weighted hollow hold