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 (5-4-3)

Muscle Clean:

Heavy 5

Heavy 4

Heavy 3

* Work up in weight each set *

Record each set as 1 of your scores for load

Work up to a Heavy 5 rep (2 working sets), into a Heavy 4 rep (2 working sets), and then finish with a Heavy 3 (2 working sets).

These are completed in touch and go sets. Remember no hips or dipping under.

Power clean and Push jerk (waves) (3×4)

Power Clean & Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

Record each set as 1 of your scores for load

Make sure weight being added is at a safe distance away from the bar.

During the sets try to rest 10-20 seconds between lifts. Make them count!

Shoul: Shoulder Press (5-3-1-5-3-1-1-1)

Shoulder Press:

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%

* Rest as needed between sets *

Deadlift (5-3-1-5-3-1-1-1)

Deadlift:

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 105%