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#)

Air Squat

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

RDL

7 Tempo Wide Grip Barbell Curls (5 second descent)

Wide Grip Curl

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:

20 (10/10) Heel Elevated, Narrow Stance, Single arm DB Deep Squat (50/35#)

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

10 Tempo Wide Grip Barbell Curls (5 second descent)

Off The Blocks: Clean Panda Pull + Clean + Front Squat + Push Jerk (4×5)

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

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

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% (OR 8/10 RPE) 1RM clean

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85% (OR 8-8.5/10 RPE) 1RM clean

Off The Blocks: Clean Panda Pull + Clean + Front Squat + Jerk (3×4)

1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Jerk @ 80% (OR 8/10 RPE)

1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Jerk @ 85% (OR 8.5/10 RPE)

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

Clean Pull (4×3)

3 Clean Pulls @ 100% 1 RM Clean

3 Clean Pulls @ 100% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean

3 Clean Pulls @ 105% 1 RM Clean