Open Gym Strength and Conditioning – Mayhem Burgener Strength
Movement prep
Metcon (No Measure)
3 Sets:
– 7 Goblet Hold Cossack Squat (each leg)
– 20 second push up (10 seconds on way up & 10 seconds on the way down)
– 5 Banded Kettlebell Overhead Squat with PVC Pipe
Strength (lower)
Back Squat (8-8-6-6)
Back Squat:
8 reps @ 60%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
Front Squat (3×5)
Front Squat:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
* 7 single leg box jumps (each) + 3 Max rep Vertical Jump after each set
Accessory
Metcon (No Measure)
3 sets:
10 Weighted Med Ball Knee Ups
10 Side Plank Lifts (each side)
10 Single-arm Kettlebell Deadlift (each side)
30-sec Weighted Back Extension Hold
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