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. Strength Prep
3 sets:
10 Barbell Back Rack Step Ups (moderately heavy) (slow and controlled eccentric!)
10 Tempo Sumo Deadlifts (5 second descent, explode up) (Moderate/Heavy)
10 Feet- Elevated Ring Rows
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk (4×4)
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 6.5-7/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE
Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk @ 7-7.5/10 RPE
* Rest as needed in between sets
Clean Pull + Clean + Jerk (3×3)
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8-8.5/10 RPE
1 Clean Pull + 1 Clean + 1 Jerk @ 8.5-9/10 RPE
* Rest as needed in between sets
Clean Pull (3×3)
3 Clean Pulls @ 95% (OR 9.5/10 RPE) 1 RM Clean
3 Clean Pulls @ 95% (OR 9.5/10 RPE) 1 RM Clean
3 Clean Pulls @ 95% (OR 9.5/10 RPE) 1 RM Clean
3 Clean Pulls @ 95% (OR 9.5/10 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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