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)
In The Hole Front Squat + 5 second descent on last rep (3-3-3-2-2)
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8.5/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 9/10 RPE
Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight.
Explode out of the hole, smooth transition down and reset after each rep.
Take 5 seconds to descend on the final rep of each set
Tempo Strict Barbell Press & Max Reps Dumbbell PP
You will do 5 sets of 5-5-5-4-4 reps of Tempo Strict Barbell Press and as many reps as possible in 30 seconds of Dumbbell Push Press .
Comment your max rep scores in the Strict Press Load score
Tempo seated strict press (5×5)
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed-
5 Tempo Strict Barbell Seated Press (3 seconds in the rack, 3 seconds at the top) (Moderately Heavy):
30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
Deadlift & Tall box jumps (8-8-6-6-6)
8 Deadlifts @ 6.5/10 RPE
5 Tall Jumps
Rest as needed
8 Deadlifts @ 7/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 8/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 9/10 RPE
5 Tall box jumps
Rest as needed
6 Deadlifts @ 10/10 RPE
5 tall box jumps
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