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. Movement Prep

3 sets:

15 Banded Clam Shell (Each Leg)

:30 Double KB Flutter Kick

5 KB Goblet Tempo DEEP Squats (5531)

4. Movement Prep/Activation and Increasing Heart Rate (Perform after lifting)

5-10 Minutes (Steady movement through the following):

15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike)

8 Single Arm Dumbbell Press Right Arm (moderate)

8 Single Arm Dumbbell Press Left Arm (moderate)

8 Hanging Scap Retractions, 6 Kips, 2 Strict Pull Ups

Movement prep

3 sets

– 5 Single-Leg Candlestick (each leg)

– 20 Lateral box hop overs (As fast as possible) Low Box

– 20 Alternating Leg V- ups

Strength (lower)

Back Squat (10-10-8-8)

Back Squat:

10 reps @ 60%

10 reps @ 65%

8 reps @ 70%

8 reps @ 75%

* Rest as needed between sets *

Record each set as 1 of your scores for load

Front Squat (3×5)

Front Squat:

5 reps @ 65%

5 reps @ 70%

5 reps @ 70%

Record each set as 1 of your scores for load

Once your set of squats are done go do your 5 Jumping Squats into Sled Push. Sled weight is empty.

Accessory

3 sets:

10 Med ball hand to foot V- ups

45-sec Front Hold Weighted Back Extension Hold

10 Med Ball Rotational Throws (each side)

10 Stiff-Legged Deadlift