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. Hinshaw Warm up – (Perform after the Strength)

4. Movement Prep/Activation and Increasing Heart Rate

in the hole front squat (3-2-2-1-1)

3 In the Hole Front Squat @ 7/10 RPE

2 In the Hole Front Squat @ 8/10 RPE

2 In the Hole Front Squat @ 9/10 RPE

1 In the Hole Front Squat @ 9.5/10 RPE

1 In the Hole Front Squat @ 10/10 RPE

Strict Barbell Press & Alternating Single Arm Dumbbell Push Press (5-4-3-2-1)

5 Strict Barbell Press @ 6/10 RPE

20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)

-Rest as needed-

1 Strict Barbell Press 10/10 RPE

20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)

Deadlift on 2″ Riser & Tall Box Jump (9-7-5-3-1)

9 Deadlifts on 2″ riser @ 7/10 RPE

3 Tall Box Jumps

-Rest as needed-

1 Deadlift on 2″ riser @10/10 RPE

3 tall box jumps