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. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep

Single Arm Db Hang Split Clean + Split Jerk (6/6): 6 reps on your right arm.. alternate legs each clean, but keep your jerk foot the same each rep..

Single Arm Ring Row Hold x 20 seconds/side Single Arm Ring Row

KB Goblet Hold Cossak Squat x 10 Cossack Squat](https://youtu.be/3bERuH2QkZk)

-then –

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. Barbell Prep

A) Burgener Warm Up Clean – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle Clean – “STRONG TURNOVER”

Tall Power Clean – “PULL UNDER”, 2″, 4″, 6″

Tall Clean – “PULL UNDER”

B) Front Squat Skill Transfer Exercises – 3-5 reps of each movement

No Hands (aka Zombie) front Squat

Front Squat

Pause Front Squat (2 Seconds)

One and a quarter front squat

In the hole front squat

Tempo Descent Front squat (10 second descent, no pause, fast up)

C) 3x High Hang Clean + 3x Hang Clean + 3x Clean

Strength (lower)

Back Squat (- 10 sets x 3 reps @ 84% 1RM Back Squat )

Front Squat (- 3 sets x 2 reps @101% 1RM Front Squat )

Accessory

Metcon (No Measure)

2 sets, not for time:

GHD sit-ups with Med Ball x 20 reps

Parallette Shoot through x 20 reps.

KB Side Bends x 20 reps (10/10)

Athletes Notes

Medball GHD Sit Up

Parallette Shoot Through

Kettle bell Side Bends