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. Movement Prep

3 sets

5 Box jumps (after every jump, add a plate to the box so each rep is higher and higher)

5 Single Arm DB Reverse lunge straight into step up

10 Seated Alternating Dumbbell Z press (total)

-then –

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

5. Workout Prep

2 sets

20 sec. Bike Erg

5 GHD’s

1 Climb (Half way on peg board)

Weightlifting

Back Squat (10×2@90%)

Front Squat (5×3@83%)

Accessory

Metcon (No Measure)

2 sets, not for time:

GHD Russian Twists with bumper plate.

Face Up Chinese Plank x :60

30 sec. Side Plank (each side)