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
High Hang Power Clean + Push Jerk + Behind the neck Split Jerk + Press in Split (3×6)
– (1+1+1+3) x 3 sets
How to approach the lifts
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:
1 High Hang Power Clean + 1 Push Jerk + 1 Behind the Neck Split Jerk + 3 Press in Split @95
-rest 60-90 seconds-
Set 2:
1 High Hang Power Clean + 1 Push Jerk + 1 Behind the Neck Split Jerk + 3 Press in Split @95
-rest 60-90 seconds-
Set 3:
1 High Hang Power Clean + 1 Push Jerk + 1 Behind the Neck Split Jerk + 3 Press in Split @95
Power Clean + Clean + Jerk (3-3-2-2)
– (1+2) x 2 sets @ 75% 1RM Clean
– (1+1) x 2 sets @78-80% 1RM Clean
How to approach the lifts
Record each set as 1 of your scores for load
Drop bar between lifts if needed to insure proper form and set up.
Example Sets
Set 1:
1 Power Clean + 2 Clean & Jerk @225#
-rest 2 minutes –
Set 2:
1 Power Clean + 2 Clean & Jerk @225#
-rest 2 minutes –
Set 3:
1 Power Clean + 1 Clean & Jerk @234# (78%)
-rest 2 minutes –
Set 4:
1 Power Clean + 1 Clean & Jerk @240# (80%)
Based off of a 300# Clean 1RM
Split Jerk (- 3×1 @85% 1RM Split Jerk)
Clean deadlift (- 3×3 @ 110% 1RM Clean)
Power Snatch + OVHS (1×1)
– (1+1) x 5
– (1+1) x 4
– (1+1) x 3
– (1+1) x 2
– (1+1)
Example Sets
Set 1:
1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS @ 95# (all touch’n go)
-rest 60-90 seconds-
Set 2:
1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS @ 105# (all touch’n go)
-rest 60-90 seconds-
Set 3:
1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS @ 115# (all touch’n go)
-rest 60-90 seconds-
Set 4:
1 Power snatch + 1 OVHS + 1 Power snatch + 1 OVHS @ 125# (all touch’n go)
-rest 60-90 seconds-
Set 5:
1 Power snatch + 1 OVHS @ 135#
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