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 [Alternating Dumbbell Bench 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

OLY

low hang snatch (3-2-1-3-2-1-1)

– 3,2,1,3,2,1,1. Work up in weight, work back down and work back up again.

* Rest 60-90 seconds between sets

Record each set

Work up in weight, work back down and work back up again.

Use jerk blocks if available. Perform in singles to ensure form.

Low hang clean pull + clean + jerk (5×4)

– (1+1+2) x5 sets:

* Rest 60-90 seconds between sets

Deficit clean deadlifts (4×3)

4×3 @ 95% 1RM Clean

– rest 60-90 seconds between sets –

Stand on a 4″ riser and make sure to sink your hips lower.

Record each set as 1 of your scores for load

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean