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

6 Single Arm Dumbbell Split Snatch (6/6)

10 Slow Ring Rows

20 KB Goblet Hold Walking Lunge

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 @ 70% of 1RM

* Rest as needed between sets *

Power snatch + full snatch (complex) (5×6)

1 Power Snatch + 1 Snatch x 3 x 5 working sets

– You’ll perform, 1 power snatch, then touch and go into your squat snatch. Keep going back and forth until you accumulate 6 reps per set.

* Rest as needed between sets *

Deadlift (5×10)

10 Deadlifts x 5 sets @55-60% of 1RM

– In between sets perform 5 tall box jumps