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)
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
5:00 Cardio (your choice)
EMOM perform 5 air squats
-then-
2-3 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions
In the Hole Front Squat + Pause Front Squat + Front Squat (5×3)
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
*Pause for 2 seconds in the bottom
*After in the hole squat, step back away from safety bars in order to perform the pause front squat
*Rest as needed between sets
Seated DB Z press & Push press (5×4)
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
-Rest as needed-
4 Tempo Strict Seated Dumbbell Z Press (3 seconds at the top, 3 seconds down, explode up) (Moderately Heavy):
30 Seconds Max Reps of Barbell Push Press (95/65#)
You will do 5 sets of 4-4-4-4-4 reps of Tempo DB Z Press (20 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Comment your max rep scores in the DB Z Press Load score
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Deadlift & Tall box jumps (8-6-6-4-4)
8 Deadlifts @ 7.5/10 RPE
5 Tall Jumps
Rest as needed
6 Deadlifts @ 8/10 RPE
5 tall box jumps
Rest as needed
6 Deadlifts @ 8.5/10 RPE
5 tall box jumps
Rest as needed
4 Deadlifts @ 9/10 RPE
5 Tall box jumps
Rest as needed
4 Deadlifts @ 10/10 RPE
5 tall box jumps
You will do 5 sets of 8-6-6-4-4 reps of Deadlift (28 total reps) and 5 Tall Box Jumps (25 total reps)
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