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

4. Movement Prep

This will be like strength before the strength. We are still warming up but adding some weight while we prep for the lifts. Approach with caution and don’t add weight or work up if body isn’t ready. *

3 sets with am empty barbell or very light weight:

High Hang Muscle Clean x 10

Strict Press with Barbell x 10

Barbell Good Morning x 10

OLY

Clean Deadlift (to below the knee) + Clean Deadlift (to mid thigh) + Clean + Jerk (5×4)

(1+1+1+1) x 5 sets @ 70-85% 1RM Clean and Jerk

Deadlift to below the knee and then reset back down before going into a clean deadlift to mid thigh and then reset before going into a clean and then do the jerk.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Clean and Jerk (3×1)

3×1 @ 85-90% 1 RM Clean and Jerk.

*Rest 60-90 seconds between sets*

Deadlift (5×5)

5×5 (Building)

*Rest 60-90 seconds between sets*

Do you sets of 5 deadlifts and then do 5 single leg KB deadlift on each leg.

Record each set as 1 of your scores for load