Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

4. Workout Prep (complete after finishing the Strength)

1 Set (at workout pace):

100m Run

2 Sandbag Cleans (100/70)

Snatch (2-2-1-1-1-1-1-1-1)

Snatch:

– 2 reps @ 70% (7/10 RPE)

– 2 reps @ 75% (7.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 75% (7.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)

– 1 rep @ 80% (8.5-9/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)

– 1 rep @ 90% 1 RM Snatch (9/10 RPE)

– If you are feeling good during these waves, feel free to take it up to a max for the day.

– SCORE your top weight

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Clean and Jerk (2-2-1-1-1-1-1)

2 reps @ 70% 1 RM Clean and jerk

2 reps @ 75% 1 RM Clean and jerk

1 reps @ 80% 1 RM Clean and jerk

1 reps @ 85% 1 RM Clean and jerk

1 reps @ 80% 1 RM Clean and jerk

1 reps @ 85% 1 RM Clean and jerk

1 rep @ 90% 1 RM Clean and jerk-

If you are feeling good during these waves, feel free to take it up to a max for the day.

– SCORE your top weight

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Front Squat (1×1)

Front Squat

– Build to a heavy single in 5 sets or less

* Rest as needed between sets *