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

Movement prep

Dumbbell Jerk Dip + DB Push Jerk + DB Jerk Dip + DB Split Jerk (4×4)

1 DB Jerk Dip + 1 DB Push Jerk + 1 DB Jerk Dip + 1 DB Split Jerk x 4 sets

Use the same weight for all movements in each set. Perform unbroken

The dumbbell shoulder press should be light

Record each set as 1 of your scores for load

Clean Deadlift + Clean from 1 ” off the floor + Front Squat + Push Jerk + Jerk (3×5)

1 Clean Deadlift + 1 Clean from 1 ” off the floor + 1 Front Squat + 1 Push Jerk + 1 Jerk x 3 sets

Record each set as 1 of your scores for load

Flow: Do 1 Clean Deadlift (reset) + 1 Clean from 1 ” off the floor (Hold at the top) + 1 Front Squat (pause at the top) + 1 Push Jerk (Reset to front rack) + 1 Split Jerk.

Clean and Jerk (1×1)

Clean & Jerk for load:

– Build to a heavy single in 10 minutes. Then work back down to 85% of that heavy single and hit for 3 singles on the minute (Scored in next part).

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 10 minutes) to 85% of that heavy single and hit for 3 singles on the minute

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

Record each set as 1 of

Clean and Jerk (3×1)

Clean & Jerk:

– 3×1 @85% of Heavy Single Clean and Jerk

* Complete 1 rep on the minute for 3 sets *

Stay within the percentages and focus on speed.

Record each set as 1 of your scores for load

clean deadlift + shrug (3×8)

3 Clean Deadlift + 5 Shrug x 3 sets @105-110% 1 RM Clean

Record each set as 1 of your scores for load

Flow – 3 Clean Deadlifts (touch and go) – into Hold at the top of last rep + 5 shrugs