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:

7 Barbell Back Rack Box Step Ups (each side)

7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Heavy)

7 Tempo Dumbbell Chinese Rows(5 seconds down, 1 second hold at the top) (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 *

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)

8-12 minutes moving through

1:00 Cardio (easy/moderate) (your choice)

30 single unders, 20 plate hops

5 goblet squats (moderate), 5 jumping air squats

10-20 second bar hang

Movement prep

3 sets:

7 Barbell Back Rack Step Ups (each side)

7 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Heavy)

7 Tempo Dumbbell Chinese Row (5 seconds down, 1 second hold at the top) (heavy)

× Clean Deadlift to Mid Thigh + Clean Pull + Clean + Push Jerk (4×4)

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 65-70% (OR 6.5-7/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 70-75% (OR 7-7.5/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + Push Jerk: @ 75-80% (OR 7.5-8/10 RPE) 1RM clean

*Rest as needed in between sets

Clean Pull + Clean + Jerk (3×3)

1 Clean Pull + 1 Clean + Jerk @ 80-85% (OR 8-8.5/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 85-90% (OR 8.5-9/10 RPE)

1 Clean Pull + 1 Clean + Jerk @ 90% (OR 9/10 RPE)

*Rest