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

1-2 Sets of Front Squat Skill Transfer Exercises

3 No Hand (Zombie) Front Squats

3 No Hand (Zombie) Front Squats

3 Two second Pause Front Squats

3 One and a quarter Front Squats

3 In the Hole Front Squats (last rep is a 10 second negative)

3. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

3 Strict Handstand Push Ups

25ft Sled Push (3×45/2×45)

Front Squat (3-2-2-2)

3 Front squat @ 70% (OR 7/10 RPE) 1RM Clean

2 Front squat @ 80% (OR 8/10 RPE) 1RM Clean

2 Front squat @ 90% (OR 9/10 RPE) 1RM Clean

2 Front squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean

Single arm db strict press & push press (5×15)

5 Single Arm DB Strict Press (each side) (7/10 RPE)

10 Push Press As Fast As Possible (AFAP) (95/65#)

-Rest as Needed-

5 Single Arm DB Strict Press (each side) (9/10 RPE)

10 Push Press AFAP (95/65#)

Deadlift (4×4)

4 Deadlifts @ 6.5/10 RPE

4 Deadlifts @ 7/10 RPE

4 Deadlifts @ 8/10 RPE

4 Deadlifts @ 9/10 RPE