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
3 sets alternating movements:
Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)
Pressing Snatch Balance x 3 reps
3. Strength Prep AND Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes Moving Through:
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up
Perform the above before your strength, then workout prep below after your strength to prime you for the metcon!
In the Hole Front Squat + Pause Front Squat + Front Squat (5×3)
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 7.5/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE
1 In the Hole Front Squat + 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE
*Pause for 2 seconds in the bottom
*After in the hole squat, step back away from safety bars in order to perform the pause front squat
*Rest as needed between sets
Double DB Z-Press & Barbell Push Press (5-5-5-4-4)
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
*Use a Moderate weight across on the dumbbell and Light weight on the barbell
You will do 5 sets of 5-5-5-4-4 reps of Tempo DB Z Press (23 total reps) and as many reps as possible in 30 seconds of Barbell Push Press
Comment your max rep scores in the DB Z Press Load score
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Deadlift & Tall box jumps (10-10-8-8-8)
10 Deadlifts @ 6-6.5/10 RPE
5 Tall Jumps
Rest as needed
8 Deadlifts @ 7/10 RPE
5 tall box jumps
Rest as needed
8 Deadlifts @ 7.5/10 RPE
5 tall box jumps
Rest as needed
8 Deadlifts @ 8.5/10 RPE
5 Tall box jumps
Rest as needed
8 Deadlifts @ 9/10 RPE
5 tall box jumps
You will do 5 sets of 10-10-8-8-8 reps of Deadlift (44 total reps) and 5 Tall Box Jumps (25 total reps)
Comment your max rep scores in the Deadlift Load score
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