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

3 sets

100ft Farmer Carry As Heavy As Possible

5 Double Kettlebell Squat + Press in a squat (1+1)

10 Double Dumbbell step-ups

Push Jerk (1×5)

Push Jerk:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.

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DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Back Squat (1×5)

Back Squat:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.

*DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Push Press (1×5)

Push Press:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5RM.

DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Bench Press (1×5)

Bench Press:

– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.

*DROP SETS explanation:

If your 5 RM for the day is 100# then your drop sets will be 4-5 reps @85-90# and 4-5 reps @80-85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Accessory

3 Sets

12 Strict Weighted Pull-Ups (6 regular grip/ 6 wide grip)

:30-45 second face up GHD hold