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

3 sets:

10 Strict Chin Up

10 Russian Step Ups (each side)

20 Kettlebell side bends (each side)

push press + pause push jerk (3-3-3-2-2)

– (2+1) x 3 sets (70-75% of Push Press)

– (1+1) x 2 sets (70-75% of Push Press)

* Rest 60-90 secs between sets

Pause in the receive for 2 seconds

Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Record each set as 1 of your scores for load

Halting Clean Deadlift to Mid Knee + Clean + Jerk (5-5-5-3-3)

– (2+1+2) x 3 sets

– (1+1+1 ) x2 sets

* Rest 2 minutes between sets

Move up in weight each set. Do not start counting sets until 65-70% 1RM clean and jerk.

Focus is on consistency and speed!

Record each set as 1 of your scores for load