Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep
3 sets:
20 Steps Front Rack barbell Walking Lunge (heavy)
8-10 Two Position Pause Ring Dips (pause at the top and the bottom for 1 second)
10 Medball Twist Throws (each side)
3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Workout Prep (complete after finishing all Strength)
1 Set (at workout pace):
2 Power Snatches (135/95)
20’ Handstand walk
2 Power Clean and Jerks (135/95)
Clean Deadlift to Mid Knee + Power Clean (Pause in receive for 3 seconds) + Clean: (3-3-3-3)
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75% (OR 7-7.5/10 RPE) 1 RM Clean
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80% (OR 7.5-8/10 RPE) 1 RM Clean
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85% (OR 8.5/10 RPE) 1 RM Clean
* Rest as needed between sets *
* If the percentages feel heavier than the associated RPE, then go off of RPE *
Clean (1×1)
Squat Clean
– Take 10 minutes to build to a heavy clean
* Rest as needed between sets *
Bench Press (5×3)
3 Deadlift x 5 sets
– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)
– Make these challenging sets!
* Rest as need between sets *
Deadlift (5×3)
3 Deadlift x 5 sets
– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)
– Make these challenging sets!
* Rest as need between sets *
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