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

Bear complex

Metcon (Weight)

Power clean + Front Squat + Push Press + Back Squat + Behind the Neck Push Press:

– Take 5-7 sets to establish a 1 RM Bear Complex

* Rest 2 minutes between sets

Bear Complex

How to approach the lifts

Record each set

Complex is completed unbroken and make sure to pause between lifts to ensure proper form.

Strength (upper)

Bench Press (10-8-6-4-2)

Bench Press:

– 10-8-6-4-2. In between sets perform 10-20 push-ups

* rest 60 seconds between sets *

Depending on how good you are at push ups try and complete as fast as possible.

Increase weight each set but be cautious of arm fatigue. Have a spotter!

Record each set as 1 of your scores for load

Pause Back Squat + Back Squat: (5×5)

– (2+3) x 5 sets. In between sets perform 12/10 cal on the rower for four total sets. Sprint

* rest 60-90 seconds between sets *

Pause 2-3 seconds in the bottom. Focus on staying tight and driving out of the hole with a tall torso.

Record each set as 1 of your scores for load

In between sets perform 12/10 cal on the rower for four total sets (90%+ effort)