Open Gym Strength and Conditioning – Mayhem Burgener Strength
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
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
Pause low box squat (5×3)
5×3
• Box Squat
How to approach the lifts
• Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 180# (6/10 RPE)
-rest 60-90 sec-
Set 2:
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 210# (7/10 RPE)
-rest 60-90 sec-
Set 3:
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @240# (8/10 RPE)
-rest 60-90 sec-
Set 4:
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @270# (9/10 RPE)
-rest 60-90 sec-
Set 5:
3 Pause Low Box Squats (Pause for 2 seconds at the bottom) @ 300# (10/10 RPE)
Examples based off of 300# Back Squat
WHAT IS RPE?
• RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would match up exactly with your RPE (example: 3×3 Snatches @70% 1RM would feel like 3×3 Snatches @7/10 RPE).
• Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3×3 Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE, you use 60-65% of your 1RM that day).
• The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale allows us to be flexible in our training while still getting stronger!
• The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because your new full effort is 105% of your 1RM
Barbell close grip bench press (5×4)
How to approach the lifts
• Record each set as your score for load
-Try to take no longer than 10-15 seconds to transition from the first movement into the second movement. You can take your 60-90 seconds of rest at the end of each set before moving back to movement one.
Example Sets
Set 1:
4 Narrow Grip Bench Press (7.5/10 RPE)
Wide Push Ups x AMAP in :30
-Rest as needed-
Set 2:
4 Narrow Grip Bench Press (8/10 RPE)
Wide Push Ups x AMAP in :30
-Rest as needed-
Set 3:
4 Narrow Grip Bench Press (8.5/10 RPE)
Wide Push Ups x AMAP in :30
-Rest as needed-
Set 4:
4 Narrow Grip Bench Press (9/10 RPE)
Wide Push Ups x AMAP in :30
-Rest as needed-
Set 5:
4 Narrow Grip Bench Press (10/10 RPE)
Wide Push Ups x AMAP in :30
Snatch pull on riser (4×3)
How to approach the lifts
• Use Straps
• Complete touch and go reps
Example Sets
Set 1:
3 Snatch Pulls on Riser @ 270#(90% (OR 9/10 RPE) 1RM Snatch
-rest 60-90 seconds –
Set 2:
3 Snatch Pulls on Riser @ 270# (90% (OR 9/10 RPE) 1RM Snatch
-rest 60-90 seconds –
Set 3:
3 Snatch Pulls on Riser @ 270# (95% (OR 9.5/10 RPE) 1RM Snatch
-rest 60-90 seconds-
Set 4:
3 Snatch Pulls on Riser @ 270# (95% (OR 9.5/10 RPE) 1RM Snatch
Based off of a 300# Snatch 1RM
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