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. 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

4. Movement Prep

This will be like strength before the strength. We are still warming up but adding some weight while we prep for the lifts. Approach with caution and don’t add weight or work up if body isn’t ready. *

3 sets:

1) Tall cleans + Pause Jerk (pause in dip AND in receive) + press in split (3+3+3)

2) 10 Double Dumbbell Rack Walking Lunge (each leg)

OLY

Behind The Neck Jerk (1×1)

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

* rest 60 seconds between sets *

Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

You may split jerk or push jerk (behind the neck)

Record each set as 1 of your scores for load

Mid knee Power Snatch + Snatch (5×2)

– (1+1) x 5 working sets

* Rest 60-90 seconds between sets

Record each set

Work up in weight in weight each set and build to a challenging weight!

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

Mid Knee Clean High Pull + Clean + Jerk (5×4)

– (1+1+2) x5 sets:

* Rest 60-90 seconds between sets

Record each set

Work up in weight in each set.

Use jerk blocks if available.

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

Example Sets