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

Strength (upper)

Push Press (1×1)

Work to a Heavy Single in 10 min.

Try and reach heavy single in 5-6 working sets (5-7 mins)

Record 1 set of your scores for load

Push Jerk (1×1)

Work to a Heavy Single in 10 min (Same 10 mins as Push Press)

Try and reach heavy single in 5-6 working sets

Make sure to perform 1-2 reps with a lower weight on the bar before going right into it.

Record 1 set of your scores for load

Power Clean + Jerk + power clean (3×3)

– (1+1+1) x 3 working sets @ 75-80% 1RM Power Clean

Perform 1 Power Clean + Split Jerk, Drop the bar and reset, into 1 Power Clean.

Record set as 1 of your scores for load

Go by feel after the previous lifting

power clean and power jerk (3×1)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
– 3 sets @ 80-85% 1RM Power Clean.

*Rest 60-90 seconds between sets*

Record each set as 1 of your scores for load

Deadlift (1×1)

– 5,4,3,2,1. Work up to a Heavy Single.

* rest 60-90 seconds between sets *

Work up to a heavy single within the working set reps (5,4,3,2,1).

Body will be pretty tired after all the lifting so be careful and don’t treat it as a max. And don’t tax out in the early sets.

Record each set as 1 of your scores for load