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 Sit Ups (hold weight)

60 sec. Side Plank (each side)

10 Single Arm Strict Press (each)

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

Tall Jerk + Press in jerk split stance (3×6)

– (3+3) x 3 sets.

* Rest 60-90 seconds between sets

Dip+ Dip+ Pause Jerk (4-4-4-3-3)

– (1+1+2) x 3 sets

– (1+1+1) x 2 sets.

* Rest 2 minutes between sets

Pause in the split jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. Build in weight each set, but make sure you’re able to hold the pause for the full three seconds! Stick between 65-80% 1RM Jerk.

Record each set as 1 of your scores for load

Power Clean + Push Jerk + Jerk (3×3)

– (1+1+1) x 3 working sets.

* Rest 2 minutes between sets

Snatch Grip Deadlift (3×5@90-95%)