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

Muscle Clean + Tall Cleans + Pause Split Jerk + Press in Split (3×12)

– 3 sets x (3+3+3+3). Keep it light and work technique.

* Rest 60-90 secs between sets

Pause in the split (catch position) should be 2-3 seconds and on the last rep stay in the split to begin the Presses.

Stay light!

Record each set as 1 of your scores for load

Clean Pull + Pause Power Clean + Clean + Pause Push Jerk (4X4)

– 4 sets x (1+1+1+1) Build to 70-80% of 1RM Clean and jerk.

* Rest 60-90 secs between sets

complete unbroken, pause in the power clean (catch position) for 2-3 seconds.

Record each set as 1 of your scores for load

Clean and Jerk (1X1)

– Build to a heavy single in 6-8 working sets

* rest 60 seconds between sets *

Work up to a heavy single. Go off of how the body feels and don’t push it.

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

Record each set as 1 of your scores for load

Deadlift (10-8-6-4-2)

1- 10-8-6-4-2. In between sets perform 50ft prowler sprint or Sled Push

* rest 60-90 seconds between sets *

Go hard on the prowler/sled push with moderate/light weight

Increase weight each set but be cautious of leg fatigue.

Record each set as 1 of your scores for load