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)

OLY

Behind the neck Split Jerk 1×1 Movement Prep (1×1)

Behind the Neck Split Jerk:

Work to a Heavy Single in 10 min

Try and reach heavy single in 5-6 working sets

Go from the rack or blocks and perform Split Jerk

Record 1 set of your scores for load

hang snatch (mid-thigh) (3×1)

power Clean (mid thigh) + Jerk (3×1)

Power Clean (mid-thigh) + Jerk:

– Work up to 75-80% and hit for 3 singles.

* Rest 60-90 seconds between sets *

Bar Should sit at mid-thigh on the blocks. Be careful dropping the bar back on the blocks

Record each set, Rest is between changing and adding weight.

Record each set as 1

Deficit Snatch Deadlifts (3×3)

Snatch deficit deadlift:

3×3 @ 100% of best snatch

*Rest 60-90 seconds between sets*

Set yourself up on a 2in riser where your feet are on it but the bar is still on the ground and perform your snatch deadlifts.

Use straps if needed.

Record each set.