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. 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 (5×4)

4 Pause Low Box Squat @ 6/10 RPE

4 Pause Low Box Squat @ 7/10 RPE

4 Pause Low Box Squat @ 8/10 RPE

4 Pause Low Box Squat @ 9/10 RPE

4 Pause Low Box Squat @ 10/10 RPE

wide grip bench press (5×5)

5 Wide Grip Bench Press 8/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

5 Wide Grip Bench Press 8.5/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

5 Wide Grip Bench Press 9/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

5 Wide Grip Bench Press 9.5/10 RPE

AMAP in :30 Close Grip Push Ups

Rest as needed

5 Wide Grip Bench Press 10/10 RPE

AMAP in :30 Close Grip Push Ups

* Comment your max reps in t

Deficit snatch pull (4×3)

3 Snatch Pulls on Riser @ 100% (OR 10/10 RPE) 1RM Snatch

3 Snatch Pulls on Riser @ 100% (OR 10/10 RPE) 1RM Snatch

3 Snatch Pulls on Riser @ 100% (OR 10/10 RPE) 1RM Snatch

3 Snatch Pulls on Riser @ 100% (OR 10/10 RPE) 1RM Snatch