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

Weightlifting

Tall Jerk + Jerk Balance + press in jerk split stance (3×9)

– (3+3+3) x 3 sets.

* Rest 60-90 seconds between sets

Record each set as 1 of your scores for load

This should be light.

This is a skill work. Don’t worry about heavy loading.

Dip + Jerk + Overhead Hold (5×3)

– (1+1+10 sec Hold) x 5 sets

* Rest 2 minutes between sets

After you recover your feet, hold the overhead position for 10 seconds before re racking. I want these to be pretty heavy! Try to work around 80-90% 1RM Jerk.

Record each set as 1 of your scores for load

Power Clean (3-3-2-2-1-1)

– 2×3 (70-75%)

– 2×2 (75-85%)

– 2×1 (85-90%)

* Rest 60-90 seconds between sets

Snatch Pull (4×4@95%)