Open Gym Strength and Conditioning – Mayhem Burgener Strength

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

Muscle Clean + Full Grip Front Squat + Sots Press 3×7

Muscle Clean + Full Grip Front Squat + Sots Press (press from front squat position):

– (3+1+3) x 3 sets

* Rest 60-90 seconds between sets

Record each set as 1 of your scores for load

Keep complex unbroken

This is a skill work. Don’t worry about heavy loading. Keep it light!

Example Sets

Set 1:

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) @95

-rest 60-90 seconds-

Set 2:

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) @95

-rest 60-90 seconds-

Set 3:

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) @95

Clean From Above the Knee + Clean + Jerk 4-4-3-3-3

Clean From Above the Knee + Clean + Jerk:

– (2+1+1) x 2 sets @ 73% 1RM Clean

– (1+1+1) x 3 sets @78% 1RM Clean

* rest 2 minutes between sets *

Example Sets

Set 1:

2 Clean From Above the Knee + 1 Clean + 1 Jerk @219#

-rest 2 minutes –

Set 2:

2 Clean From Above the Knee + 1 Clean + 1 Jerk @219#

-rest 2 minutes –

Set 3:

1 Clean From Above the Knee + 1 Clean + 1 Jerk @234#

-rest 2 minutes –

Set 4:

1 Clean From Above the Knee + 1 Clean + 1 Jerk @234#

-rest 2 minutes –

Set 5:

1 Clean From Above the Knee + 1 Clean + 1 Jerk @234#

Based off of a 300# Clean 1RM

Push Press 5×3

Push Press:

– 5×3 (add weight each set)

* Rest 90 seconds between *

Build in weight each set.

Record your last weight (heaviest double)

Use 5 working sets to build up to a Heavy 3

Clean Deadlift 4×3

Clean Deadlift:

– 4×3 @ 100% 1RM Clean

– rest 60-90 seconds between sets –

Power Snatch 3×10 (Unbroken)

Power Snatch:

– 3 x 10 Power Snatch (Unbroken)

* Rest 90 seconds between sets

Record each set as 1 of your scores for load

10 unbroken repetitions.

Move up in weight each set.