9-22-23 Day 1 Mayhem Burgener Strength

 Coach Burgener's RPE (rate of perceived exertion) scale

RPE 1-4 || Very light to light effort
RPE 5-6 || Could do 4 to 6 more repetitions
RPE 7 || Could do 3 more repetitions
RPE 7.5 || Could definitely do 2 more repetitions, chance at 3
RPE 8 || Could do 2 more repetitions
RPE 8.5 || Could definitely do 1 more repetition, chance at 2
RPE 9 || Could do 1 more repetition
RPE 9.5 || Could not do more reps, could do slightly more load
RPE 10 || Could not do more reps or more load

In the hole front squat

4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 6.5/10 RPE
4 In the Hole Front Squat @ 7/10 RPE

75, 75, 95, 95, 115

5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
8 Strict Press @ 7/10 RPE
8 Strict Press @ 8/10 RPE

115, 135, 145, 155, 165, 115, 125

Mango Habanero

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike)

Time: 13:50

Smooth and steady. Bike was 310 watts average across except for first round at 448 watts and last round at 700 watts.

Gary got me by 0:59 sec. His burpee DL were faster.

Clean shrugs

4x4

135, 155, 175, 195

Snatch grip deadlift

4x4

135, 135, 155, 155