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. Movement Prep

1-2 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

3. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

50m Run

5/4 Calorie Ski

10’ Sandbag Carry (at workout weight)

2 Sandbag Cleans (at workout weight)

tempo front squat (4×3)

3 Tempo front squat (5 seconds down and 5 seconds up) @ 5/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE

*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!

Tempo Strict Press 5-5-5-5-5 & DB Push Press 10-10-10-10-10 (1×15)

5 Tempo Barbell strict Press @ 5/10 RPE + 10 DB Push Press (50/35#)

5 Tempo Barbell strict Press @ 5/5/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 6/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 6.5/10 RPE + 10 DB Push Press

5 Tempo Barbell strict Press @ 7/10 RPE + 10 DB Push Press

*The intention behind these tempo strict is perfect pressing mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!

Deadlift (8-8-6-6-6)

8 Deadlift @ 6.5/10 RPE + 3 Max Vertical Jump

8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump

6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump

Comment your max vertical scores in the notes section.