Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Burgener clean 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

3 sets:

10 Strict Chin Up

10 Russian Step Ups (each side)

20 Kettlebell side bends (each side)

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

Push Press + Push Jerk + Push Press (4×3)

– (1+1+1) x 4 sets. Work up to a challenging set!

* Rest 60-90 secs between sets

Pause in the receive for 2 seconds

Build in load each set. Work somewhere around 70-75% 1RM Push Press.

Record each set as 1 of your scores for load

Clean Lift Off to 1″ + Clean + Jerk (4-4-4-3-3)

– (2+1+1)x3 sets

– (1+1+1) x2 sets

* Rest 2 minutes between sets

Move up in weight each set. Do not start counting sets until 65% 1RM clean and jerk.

Focus is on consistency and speed!

Record each set as 1 of your scores for load

Power Clean + Hang Squat Clean (1X4)

– (1+1) x 5 reps

– (1+1) x 4 reps

– (1+1) x 3 reps

– (1+1) x 2 reps

* Rest 2 minutes between sets

These should be unbroken… all touch and go from one movement to the next.

Move up in weight each round.

Rest as needed in between sets.

Record each set as 1 of your scores for load

Clean Pull (- 4×4 @ 95% 1RM Clean)