Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
Warm-up (No Measure)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Movement Prep
Barbell Primer
Barbell primer
7 TEMPO Single arm Dumbbell Bench Press (5 seconds up and down) R/L
25 Banded Face Pulls
30 Lateral single leg box hop overs (as fast as possible)
Strength (upper)
Push Press (1×8)
Push Press:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
DROP SETS explanation:
If your 8 RM for the day is 100# then your drop sets will be 6-8 reps @85-90# and 6-8 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
Work up to a 8 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 8 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Back Squat (1×8)
Back Squat:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 8 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 8 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Shoulder Press (1×8)
Shoulder Press:
– Establish a 8 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 8 RM.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 8 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 8 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 (Wide Grip) *As heavy as possible.
:45-1:00 Double Kettlebell Weighted Flutter Kick
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