Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
1. Cr: 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
4. Workout Prep (Done after all the lifting)
1 Set (at workout pace):
2 Dumbbell Thrusters (at workout weight)
3 Toes To Bar
12 Double Unders
Barbell primer
50ft Double Dumbbell overhead carry (Every 10 ft perform 3 strict press)
20 Banded Bicep Curls
5 Single Leg Box Jumps (each)
Push Press (1×6)
Push Press:
– Establish a 6 RM for the day. Then, perform a drop set at 10% and 15% of that 6RM.
DROP SETS explanation:
If your 6 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”
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 6 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 6 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Back Squat (1×6)
Back Squat:
– Establish a 6 RM for the day. Then, perform a drop set at 10% and 15% of that 6 RM.
*DROP SETS explanation:
If your 6 RM for the day is 100# then your drop sets will be 4-6 reps @90# and 4-6 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 6 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 6 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Shoulder Press (1×6)
Shoulder Press:
– Establish a 6 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 6 RM.
*DROP SETS explanation:
If your 6 RM for the day is 100# then your drop sets will be 4-6 reps @90# and 4-6 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Work up to a 6 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 6 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Accessory
3 Sets
12 Strict Weighted Pull-Ups (6 regular grip/ 6 wide grip)
:30-45 second face up GHD hold
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