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. Movement Prep

3 sets

14 Double Kb OH Walking Lunge

:30 Push Up (descent should take :15, ascent should take :15)

:30 Side Plank

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

Back Squat (5×5)

5 Back Squats x 5 sets @ 65% of 1RM

* Rest as needed between sets *

Power Snatch (10-8-6-4-2)

10 Power Snatch

8 Power Snatch

6 Power Snatch

4 Power Snatch

2 Power Snatch

* Work up in weight each set

Deadlift (4×10)

10 Deadlifts x 4 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps