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

3 Muscle Cleans + 3 Tall Jerks

This is a skill work. Don’t worry about heaving loading.

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

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

Clean Pull + Clean + Jerk Dip + Jerk (4×4)

1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @70% of 1RM

1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk x 2 sets @75% of 1RM

* rest as needed between sets *

Behind The Neck Jerk (EMOM 10 x 1)

Every min (10 minutes)

1 Behind the neck Split Jerk

– Start around 65-70% 1RM Jerk and work up to a heavy single at 9/10 RPE

Bench Press (2×4)

8 Bench Press

6 Bench Press

4 Bench Press

8 Bench Press

6 Bench Press

4 Bench Press

– Move up in weight as reps descend, then start the second wave slightly higher than the first.