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

Barbell Primer

3 sets:

8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.

:20 Single Arm ring plank (Each Arm)

8 Half kneeling singl arm kettlebell press (Each Arm)

Power clean and Push jerk (waves) (2×2)

1 Power Clean + 1 Push Jerk x 2 sets

* Work up to 85-90% and hit for 2 singles.

Back Squat (3×2)

Back Squat:

2 x @80%

2 x @85%

2 x @90%

* Rest as needed between set *

Split Jerk (2-2-1-1-1)

Split Jerk:

2 x @80%

2 x @85%

1 x @90%

1 x @95%

1 x @95%+

Push Press (1×1)

Push Press:

*Build to a heavy single for the day