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

3 Sets:

5 Single Arm Kettlebell Overhead Squat (Each Arm)

:20 Single Arm Ring Plank (Each Arm)

10 Banded Weighted Glute Bridges

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

5 Toes to Bar

3 Cal Echo Bike

5 Wall Ball (at workout weight)

3 Cal Echo Bike

3 Power Clean (at workout weight)

Split Jerk (1×2)

Split Jerk:

– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.

*DROP SETS explanation:

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

Back Squat (1×2)

Back Squat:

– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.

*DROP SETS explanation:

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

Push Press (1×2)

Push Press:

– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.

*DROP SETS explanation:

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

Bench Press (1×2)

Bench Press:

– Establish a 2 RM for the day. Then, perform a drop set at 10% and 15% of that 2 RM.

*DROP SETS explanation:

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

Accessory

3 Sets

5 Weighted Wide Grip Pull Ups (As heavy as possible)

15 Weighted GHD Sit Ups