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

Box squats (3-2-1-1-1)

Athletes Notes

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.
3 Below Parallel Box Squats @ 6/10 RPE

2 Below Parallel Box Squats @ 7/10 RPE

1 Below Parallel Box Squats @ 8/10 RPE

1 Below Parallel Box Squats @ 9/10 RPE

1 Below Pasallel Box Squats @ 10/10 RPE

Bench Press (3-2-1-1-1)

3 Bench Press @ 7/10 RPE

2 Bench Press @ 8/10 RPE

1 Bench Press @ 8.5/10 RPE

1 Bench Press @ 9/10 RPE

1 Bench Press @ 10/10 RPE

Deficit Snatch Deadlifts (4×2)

2 Snatch Deadlift on Riser @ 105% 1RM Snatch

2 Snatch Deadlift on Riser @ 105% 1RM Snatch

2 Snatch Deadlift on Riser @ 110% 1RM Snatch

2 Snatch Deadlift on Riser @ 110% 1RM Snatch