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:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Medium Heavy)
10 Dumbbell Chinese Row (heavy)
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 *
Clean Deadlift to Below Knee + Clean Deadlift to Mid Thigh + Clean Pull + Clean (4×4)
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean: @ 65-75% (OR 6.5-7.5/10 RPE) 1RM clean
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean: @ 65-75% (OR 6.5-7.5/10 RPE) 1RM clean
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean: @ 65-75% (OR 6.5-7.5/10 RPE) 1RM clean
1 Clean Deadlift to Below Knee + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean: @ 65-75% (OR 6.5-7.5/10 RPE) 1RM clean
* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages
*Rest as needed in between sets
Clean pull + Clean (2×2)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
1 Clean Pull + 1 Clean @ 75-85% (OR 7.5-8.5/10 RPE)
* If the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.
* Rest as needed in between sets
Clean Pull (3×3)
3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean
3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean
3 Clean Pulls @ 90% (Or 9/10 RPE) 1 RM Clean
* If the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.
* Rest as needed in between sets
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