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. Strength Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
tempo below parallel box squats (5×5)
5 Tempo Below Parallel Box Squats @ 6/10 RPE
5 Tempo Below Parallel Box Squats @ 7/10 RPE
5 Tempo Below Parallel Box Squats @ 8/10 RPE
5 Tempo Below Parallel Box Squats @ 9/10 RPE
5 Tempo Below Parallel Box Squats @ 10/10 RPE
*The tempo is 5 seconds down, pause at the bottom, explode up
*The intention behind these is to STICK TO THE TEMPO. Do not go off of percentages, go off of RPE’s.
*rest as needed between sets
wide grip bench press (5×8)
8 Wide Grip Bench Press @ 7/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 8.5/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 9/10 RPE
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 10/10 RPE
AMAP in :30 Close Grip Push Ups
* You will do 5 sets of 8 wide grip bench press (40 total reps) and 5 sets of as many close grip push ups that you can perform in :30 seconds.
* Comment your max reps in the notes section.
* Don’t worry about hitting a percentage! Just worry about the RPE’s
Deficit snatch pull (4×4)
4 Snatch Pull on Riser @ 90% 1RM Snatch
4 Snatch Pull on Riser @ 90% 1RM Snatch
4 Snatch Pull on Riser @ 95% 1RM Snatch
4 Snatch Pull on Riser @ 95% 1RM Snatch
* Stand on 2″ Riser and use straps!
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