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:

1) Muscle Clean + Strict Press + Close grip OHS + Clean Grip Sots Press (in front): (3+3+3+3)

2) 5x Single Leg Box Jumps each leg

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

Strength

Push Press (1×1)

– Build to a heavy single for the day in 10 minutes

* rest 60 seconds between sets *

Pause Jerk Dip + Push jerk + Jerk Dip + Jerk (5×4)

– 5×4, Work up to 70-75% of best Push Jerk.

* Rest 60-90 secs between sets

Power Clean + Front Squat + Pause Squat Clean + jerk (5×4)

– 5 working sets. Work up in weight each set and build to a heavy set!

* Rest 2 minutes between sets

Clean deadlift (4×3)

– 4×3 @ 90% 1RM Clean

– Perform KB single leg RDL in between deadlift sets 7/leg.

* rest 60-90 seconds between sets