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 Clean + Full Grip Front Squat + Press In Front Squat (3×12)

3 Muscle Clean + 3 Tall Clean + 3 Full Grip Front Squat + 3 Press In Front Squat x 3 sets.

Record each set as 1 of your scores for load

Weight should be light and smooth

3 position clean + jerk (5×4)

1 Hang Squat Clean + 1 Squat Clean (Below Knee) + 1 Squat Clean + 1 Jerk x 5 sets

Work up to a comfortable weight

Complete in singles to maintain form (after full squat clean go right into the 2 jerks).

Jerks can be Split or Push

Record each set as 1 of your scores for load

Shoulder Press (5-3-1)

5 reps

3 reps

1 rep

Record each set as 1 of your scores for load

Once the 5-3-1 is complete roll right into the 5×5 sets

Shoulder Press (4X5)

4 Strict Press x 5 sets

Record each set as 1 of your scores for load

Deadlift (5-3-1)

Deadlift

5 reps @75%

3 reps @85%

1 rep @95%

Record each set as 1 of your scores for load

Once the 5-3-1 is complete roll right into the 5×5 sets

Deadlift (4×5)

4 Deadlift @80% x 5 sets

Record each set as 1 of your scores for load

Accessory

Metcon (No Measure)

2 Sets

1:00 Max Rep Push-Up

1:00 Max Rep Jumping Squat

1:00 Max Rep Kettlebell Swing

*Rest as needed between sets*