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. 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

Snatch (3-2-1-3-2-1-1)

Off The Blocks (mid thigh) x Snatch Waves :

3 @ 60% 1 RM Snatch

2 @ 65%

1 @ 70%

Record each set

Work up in weight, work back down and work back up again. You can build heavier if you feel good!

Use jerk blocks if available. Perform in singles to ensure form.

power clean and power jerk (2-2-1-2-2-1)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
Power Clean & Jerk waves:

2 @ 65% 1 RM Power Clean

2 @ 70%

1 @ 75%

Record each set, Rest is between changing and adding weight. Rest 60-90 seconds after 2-2-1 is complete

Work up in weight in each set. You can build heavier if you feel good!

Deficit clean deadlifts (3×3)

– 3×3 @ 100% 1RM Clean

– rest 60-90 seconds between sets –

Stand on a 4″ riser and make sure to sink your hips lower.

Record each set as 1 of your scores for load

Use Clean grip AND set up on the bar. Use controlled pull hitting all 3 positions of the clean. Use Straps!