Open Gym Strength and Conditioning – Mayhem Burgener Strength

* This week is week 9 of our 12 week cycle!

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

14 Barbell OH Walking Lunge Press 14 total steps. Everytime you lunge down, bring the bar down to your shoulders. Everytime you go to stand, press the bar back up.

5-10 Strict Handstand Push Ups + 30 second Handstand Hold

30 second Side Plank (each)

-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

Back Squat (10 x 2)

Back Squat

– 10 sets x 2 reps @ 93% 1RM Back Squat

* Rest 60-90 secs between sets

Front Squat (5 x 3)

Front Squat

– 5 sets x 3 reps @86% 1RM Front Squat

* Rest 60-90 secs between sets

Core

Metcon (No Measure)

2 sets, not for time:

12x. Medball GHD sit ups

45 sec Walking Plank

20 Russian Twist