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

45 seconds Double KB Front Rack Hold

100m farmers carry

7 SandBag Squat

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 @ 75% of 1RM

* Rest as needed between sets *

Power Snatch (2×20)

20 Power Snatch x 2 sets @75/55

Deadlift (1×2)

8 Deadlift

6 Deadlift

4 Deadlift

2 Deadlift

– Build-in weight each set. No straps, no hook grip, and no mixed grip!

* Rest as needed between sets *