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

Use 3-5 warm up sets of 5 reps for parallel box squats as your primer

Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer

Pause low box squat (5×3)

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 6/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 7/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 8/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 9/10 RPE

3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 10/10 RPE

Narrow Grip Bench Press & Wide Push Ups (5×4)

4 Narrow Grip Bench Press (7.5/10 RPE)

Wide Push Ups x As Many Reps As Possible (AMRAP) in :30

-Rest as needed-

4 Narrow Grip Bench Press (8/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (8.5/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (9/10 RPE)

Wide Push Ups x AMRAP in :30

-Rest as needed-

4 Narrow Grip Bench Press (10/10 RPE)

Wide Push Ups x AMRAP in :30

Deficit snatch pull (4×3)

3 Snatch Pulls on 2″ Riser @ 90% (OR 9/10 RPE) 1RM Snatch

3 Snatch Pulls on 2″ Riser @ 90% (OR 9/10 RPE) 1RM Snatch

3 Snatch Pulls on 2″ Riser @ 95% (OR 9.5/10 RPE) 1RM Snatch

3 Snatch Pulls on 2″ Riser @ 95% (OR 9.5/10 RPE) 1RM Snatch