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

Cluster (10×1)

very minute, On the minute (10:00)

1 Cluster (Squat Clean Thruster)

* Add weight to each set

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

10-8-6-4-2

Record each set as 1 of your scores for load

Don’t go to failure on the push ups (scale reps if needed)

Pause Front Squat + 1 ¼ Front Squat + Front Squat (3×3)

1 Pause Front Squat + 1, 1 ¼ Front Squat + 1 Front Squat x 3 sets

Record each set as 1 of your scores for load

Pause for 2-3 seconds at the bottom (pause Front Squat)

Use the link above for 1 ¼ Front Squat tutorial

This will be heavy so go don’t add weight if form is breaking