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

Split Jerk (1×2) – movement prep (1×2)

Split jerk:

Work to a heavy double in ten minutes.

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

right above the knee (snatch waves) (3-2-1-3-2-1-1)

right above the knee) x Snatch Waves :

3 @ 65%

2 @ 70%

1 @ 75%

1 @ 85%

Power Clean (LOW HANG) + Jerk (3-2-1-3-2-1-1-1)

Power clean (LOW HANG) + push jerk:

3 @ 65%

2 @ 70%

1 @ 75%

Perform one power clean off the blocks and then finish with a jerk.

Record each set, Rest is between changing and adding weight.

Work up in weight in each set. You can build heavier if you feel good!

Deficit Snatch Deadlifts (3×3)

Deficit Snatch Deadlift (4in) for load:

– 3×3 @ 105% 1RM Snatch

– 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 Straps!