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:

8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.

:20 Single Arm ring plank (Each Arm)

8 Glute Bridge Dual Kettlebell Alternating Floor Press (Each Arm)

Movement prep

3 sets:

5 Single-arm Kettlebell Windmill (each arm)

10-15 Ring Push-Ups

20 Frog Stance Glute Bridges

OLY

Split Jerk (3-2-1-2-2-1)

Split Jerk:

3 x @65%

2 x @70%

1 x @75-80%

2 x @70%

2 x @75%

1 x @80%

Back Squat (3-2-1-2-2-1)

Back Squat:

3 x @70%

2 x @75%

1 x @80%

2 x @75%

2 x @80%

1 x @85%

1 x @85%+

Push Press (3-2-1-2-2-1)

Push Press:

3 x @70%

2 x @75%

1 x @80%

2 x @75%

2 x @80%

1 x @85%

1 x @85%+

Bench Press (6X1)

Bench Press:

5 Bench Press x 2 sets

4 Bench Press x 2 sets

3 Bench press x 2 sets

Accessory

3 sets:

5 Chin Ups with pause in the bottom and top for 3 seconds

10 Weighted Knees to elbows