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. Workout Prep (Done after all the li

OLY

Cluster (1×1)

Cluster:

– Build to a heavy single in 10 mins. Then work back down to 85-90% of that heavy single and hit for 2 singles.

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 10 minutes) to 85-90% of that heavy single and hit for 2 singles.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Cluster (2×1)

Cluster:

– 2×1 @85-90% of Heavy Single Cluster

Stay within the percentages and focus on speed and exploding out of the hole into the thruster.

Record each set as 1 of your scores for load

Accessory (upper)

Single arm db bench press (5×10)

10 Single Arm Dumbbell Bench (5 each arm) x 5 sets:

Record each set as 1 of your scores for load

Video shows 2 push ups (1 after each row) but only perform 1 push up and the Row on each arm.

Flow – 10 Single Arm DB Bench Press (5 reps/arm) + 10 renegade rows

The Renegade Dumbbell weight should be lighter then the bench.

Strength (lower)

Front Squat (5×5)

5 Front Squats x 5 sets

Record each set as 1 of your scores for load

Assault Bike Sprint should be 90%+ effort.