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:

14 (7/7) Heel Elevated, Narrow Stance, Single arm DB Deep Squat (50/35#)

7 Tempo RDL (5 second descent, explode up) (Moderate/Heavy)

7 Tempo Wide Grip Barbell Curls (5 second descent)

3. Barbell Prep

Clean:

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 *

Movement prep

3 sets:

14 (7/7) Heel Elevated, Narrow Stance, Single arm DB Deep Squat (50/35#)

7 Tempo RDL (5 second descent, explode up) (Moderate/Heavy)

7 Tempo Wide Grip Barbell Curls (5 second descent)

Off The Blocks Clean Pull + Clean Panda Pull + Clean + Push Jerk (4×4)

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 65% (OR 6.5/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 70% (OR 7/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Push Jerk: @ 75% (OR 7.5/10 RPE) 1RM clean

*if the percentages feel too heavy, go off of RPE’s!

*rest as needed in between sets

Clean Pull (4×4)

4 Clean Pulls @ 100% (OR 10/10 RPE) 1 RM Clean

4 Clean Pulls @ 100% (OR 10/10 RPE) 1 RM Clean

4 Clean Pulls @ 100% (OR 10/10 RPE) 1 RM Clean

4 Clean Pulls @ 100% (OR 10/10 RPE) 1 RM Clean

*use straps

*rest as needed in between sets