Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Barbell primer

3 SETS:

50ft Farmer Carry. Every 10 ft perform 5 Kettlebell deadlifts.

50 ft Double Kettlebell Front Rack Carry. Every 10 ft perform 4 front rack reverse lunge

5 Dumbbell Lateral Box Step Ups (each leg)

Push Jerk (1×3)

Push Jerk:

– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

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*DROP SETS explanation:

If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 3-4 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Back Squat (1×3)

Back Squat:

– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

*DROP SETS explanation:

If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 2-3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Push Press (1×3)

Push Press:

– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3RM.

*DROP SETS explanation:

If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 2-3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Bench Press (1×3)

Bench Press:

– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

*DROP SETS explanation:

If your 3 RM for the day is 100# then your drop sets will be 2-3 reps @90# and 2-3 reps @85#. That would be all 3 sets. More examples with weights are provided in “Workout Prep notes”

Accessory

3 sets:

10 Supinated grip ring row

Weighted Barbell Back Extension Hold x 45 seconds