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. Strength Prep AND Movement Prep/Activation and Increasing Heart Rate

10-15 Minutes Moving Through:

1 Minute Row (easy to moderate pace)

5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)

5 Inchworm into Box Step Up

Perform the above before your strength, then workout prep below after your strength to prime you for the metcon!

× Tempo Elevated Heel Front Squat (4×3)

3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 5/10 RPE

3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 6/10 RPE

3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 7/10 RPE

3 Tempo Elevated Heel Front Squat (5 seconds down and 5 seconds up) @ 7/10 RPE

Focus: Use a small plate or slant board under each heel. Hold a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension

Front Squat (4×1)

1 Front Squat @ 7/10 RPE

1 Front Squat @ 8/10 RPE

1 Front Squat @ 9/10 RPE

1 Front Squat @ 10/10 RPE

* Even though the example sets show it, this doesn’t necessarily mean 100%! Go off of perceived exertion

Shoulder press & DB push press (5×4)

4 Barbell strict Press 6/10 RPE + 10 DB push press AFAP (50/35#)

4 Barbell strict Press 7/10 RPE + 10 DB push press AFAP (50/35#)

4 Barbell strict Press 8/10 RPE + 10 DB push press AFAP (50/35#)

4 Barbell strict Press 9/10 RPE + 10 DB push press AFAP (50/35#)

4 Barbell strict Press 10/10 RPE + 10 DB push press AFAP (50/35#)

You will do 5 sets of 4-4-4-4-4 reps of Tempo Strict Press (20 total reps) and 5 sets of 10 DB Push Press (50 total reps)

Deadlift (5×4)

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

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

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

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

4 Deadlift @ 10/10 RPE + 3 Max Vertical Jump

Comment your max vertical scores in the notes section.