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. Barbell Prep (Perform after the metcon)

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 *

3. Movement Prep (Perform after the lifting)

3 sets:

20 Back Rack Walking Lunges (heavy) (10 each side)

8-10 Weighted Ring Dips. On the last rep, hold ring support for 20 seconds

10 Weighted Russian Twists (10 each side)

× Clean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean (4-4-4)

1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean

-rest as needed-

1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE)

-rest as needed-

1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 80-85% (OR 8-8.5/10 RPE)

Power Clean (1×1)

1 Power Clean

– Take 10 minutes to build to a heavy clean

* Rest as needed between sets *

Deadlift (5-4-3-2-1)

5 Deadlifts

5 Bench Press

-rest as needed-

4 Deadlifts

4 Bench Press

-rest as needed-

3 Deadlifts

3 Bench Press

-rest as needed-

2 Deadlifts

2 Bench Press

-rest as needed-

1 Deadlift

1 Bench Press

-rest as needed-

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

Bench Press (5-4-3-2-1)

5 Deadlifts

5 Bench Press

-rest as needed-

4 Deadlifts

4 Bench Press

-rest as needed-

3 Deadlifts

3 Bench Press

-rest as needed-

2 Deadlifts

2 Bench Press

-rest as needed-

1 Deadlift

1 Bench Press

-rest as needed-