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
4. Workout Prep (Done after all the lifting)
1 Set (at workout pace):
4/3 Calorie Row
3 Thruster (at workout weight)
15 Double Under
Barbell primer
3 sets
150ft Farmer Carry As Heavy As Possible
50 ft Double Kettlebell Front Rack Carry + Squat every 10 ft.
5 Single Arm OH Dumbbell step-ups (each arm)
Push Jerk (1×4)
Push Jerk:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4 RM.
.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 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 4 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 4 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Push Press (1×4)
Push Press:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4RM.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 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 4 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 4 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Ex
Bench Press (1×4)
Bench Press:
– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 5 RM.
*DROP SETS explanation:
If your 4 RM for the day is 100# then your drop sets will be 3-4 reps @90# and 3-4 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 4 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 4 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Accessory
3 Sets
3-5 Chin-up with 3-second hold at the top and bottom
:30-45 Weighted Back Extension Hold
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