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

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. Workout Prep (complete after finishing the Strength)

2:00 Row

40 secs Slow/20 secs fast (2 sets)

Weightlifting

Slow Tempo Deadlift to Mid Thigh + Muscle Clean From Mid Thigh + Full Grip Front Squat + Sotts Press: (- 3 sets of (1+3+1+3))

Clean Deadlift Off to 1″ off floor + Clean Pull + Power Clean + Jerk: (4×4)

– 2 sets @ 75% 1RM Clean

– 2 sets @80% 1RM Clean

Strict Press + Push Press: (- (3 + 10) x 3 sets)

Clean deadlift (5-5-3-3-1-1)

Power Snatch (1×25 touch n go )