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):

3 burpee box jump overs

3 wall balls

Front Squat (4×3)

3 Front Squat @ 70% (OR 7/10 RPE) 1RM Clean

3 Front Squat @ 80% (OR 8/10 RPE) 1RM Clean

3 Front Squat @ 90% (OR 9/10 RPE) 1RM Clean

3 Front Squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean

Single Arm Dumbbell Strict Press & Push Press (5×7)

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)

10 Push Press AFAP (95/65#)

-Rest as Needed-

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)

10 Push Press AFAP (95/65#)

-Rest as Needed-

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)

10 Push Press AFAP (95/65#)

-Rest as Needed-

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)

10 Push Press AFAP (95/65#)

-Rest as Needed-

7 Single Arm DB Strict Press: (Moderately Heavy) (each side)

10 Push Press AFAP (95/65#)

*AFAP: As fast as possible

Deadlift (4×6)

6 Deadlifts @ 6.5/10 RPE

6 Deadlifts @ 7/10 RPE

6 Deadlifts @ 8/10 RPE

6 Deadlifts @ 9/10 RPE