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 (7/7) Double KB Front Rack Step Ups (moderately heavy) (slow and controlled eccentric!) – Front Rack Step Up

10 RDL (Moderately heavy) – RDL

15 Feet- Elevated Ring Rows (3 seconds down) – Ring Row

3. Barbell Prep

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 re

Movement prep

3 Sets:

14 (7/7) Double KB Front Rack Step Ups (moderately heavy) (slow and controlled eccentric!)

10 RDL (Moderately heavy)

15 Feet- Elevated Ring Rows (3 seconds down)

Off The Blocks Clean Pull + Clean + Push Jerk (4×3)

Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 7.5/10 RPE

Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE

Off the Blocks: 1 Clean Pull + 1 Clean + 1 Push Jerk @ 8/10 RPE

Off the Blocks Clean + Jerk (3×2)

Off the block: 1 Clean + 1 Jerk @ 8.5/10 RPE

Off the block: 1 Clean + 1 Jerk @ 9/10 RPE

Off the block: 1 Clean + 1 Jerk @ 10/10 RPE

Clean Pull (4×2)

2 Clean Pulls @ 100% 1 RM Clean

2 Clean Pulls @ 100% 1 RM Clean

2 Clean Pulls @ 105% 1 RM Clean

2 Clean Pulls @ 105% 1 RM Clean