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:

14 Double Kettlebell Front Rack Step Up (Moderately Heavy) (slow and controlled eccentric!) (7 each side)

10 Tempo Sumo Deadlifts (5 second descent, explode up) (Moderate/Heavy)

10 Tempo Feet- Elevated Ring Rows (3 seconds down, 1 second up)

Movement prep

3 sets:

14 Double Kettlebell Front Rack Step Ups (Moderately Heavy) (slow and controlled eccentric!) (7 each side)

7 Tempo Sumo Barbell Deadlifts (5 second descent, explode up) (Moderate/Heavy)

10 Tempo Feet-Elevated Ring Rows (3 seconds down, 1 second up)

Clean Pull + Power Clean + Clean + Push Jerk (4×4)

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8/10 RPE

1 Clean Pull + 1 Power Clean + 1 Clean + 1 Push Jerk @ 8.5/10 RPE

Power Clean + Clean and Jerk (3×3)

1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)

*Rest 60-90 sec between sets.

Clean Pull (3×3)

1 Power Clean + 1 Clean + 1 Jerk (8/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (8.5/10 RPE)

1 Power Clean + 1 Clean + 1 Jerk (9/10 RPE)

*Rest 60-90 sec between sets.