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

Movement prep

Metcon (No Measure)

3 sets

DB Push Press + DB Split Jerk + DB Push Press In Split: (5+5+5) x 3 sets

– This is designed as a primer going into lifting. Keep it light and focus on the quality of movement. –

Power Clean + Clean + Push Jerk + Jerk + Clean (3×5)

Power Clean + Clean + Push Jerk + Jerk + Clean:

– (1+1+1+1+1) x 3 sets. Work up to 70-75% 1RM Clean and jerk.

* Rest 60-90 secs between sets

Clean and Jerk (3×1)

Clean & Jerk:

– 3 singles at 80-85%.

* Rest 60-90 secs between sets

2 Position Pause Clean Deadlifts (5×2)

2 Position Pause Clean Deadlifts:

– 5×2 @ 90-100% 1RM Clean.

* rest 60-90 seconds between sets *

Pause 1 ” off the ground and above the knee. Pause should be 2-3 seconds while focusing on staying active/tight.

Record each set as 1 of your scores for load

Use Straps if available