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
Weightlifting
High hang muscle clean + jerk balance (- 3 sets of (3+3))
How to approach the lifts
Record each set as 1 of your scores for load
High Hang Muscle cleans are performed in the hip pocket with no re-dip in the catch
This is a skill work. Don’t worry about heavy loading. Keep it light!
Example Sets
Set 1:
3 High Hang Muscle Clean + 3 Jerk Balance @95
-rest 60-90 seconds-
Set 2:
3 High Hang Muscle Clean + 3 Jerk Balance @105
-rest 60-90 seconds-
Set 3:
3 High Hang Muscle Clean + 3 Jerk Balance @115
power clean and power jerk (- 2 sets @ 70-75% 1RM Clean – 2 sets @75-80% 1RM )
power jerk-
Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
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