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

OLY

Behind the Neck Jerk – movement prep (1×1)

Behind the neck jerk:

Work to a heavy single in ten minutes.

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

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

above the knee)x Snatch Waves :

3 @ 65-67%

2 @ 67-70%

1 @ 70-75%

Click “Workout prep notes available” directly below for the full description

Clean pull(Mid thigh) + Clean (right above knee) + Jerk (5×4)

Clean pull off blocks (right above the knee) + clean (right above knee) + jerk:

(1+1+2) x 5 sets. Work up to 80-90% 1 RM Clean and Jerk

Deficit Snatch Deadlifts (3×3)

Deficit Snatch Deadlift (4in) for load:

– 3×3 @ 105% 1RM Snatch

– rest 60-90 seconds between sets –