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
OLY
Push press + push jerk + split jerk (2×6, 2×3)
1 Push Press + 2 Push Jerk + 3 Split Jerk x 2 sets
1 Push Press + 1 Push Jerk + 1 Split Jerk x 2 sets
* Work up to as heavy of a push press as you can handle.
* In between sets perform 5 DB Push Jerks as heavy as possible.
Use the same weight for all movements in each set. Perform unbroken
The dumbbell Push Jerks should be moderate weight
Record each set as 1 of your scores for load
push jerk + split jerk (3×2)
1 Push Jerk + 1 Split Jerk x 3 sets
* Work up to 90-95% 1RM Push Jerk.
Record each set as 1 of your scores for load
Work up each set to a moderate weight
Clean pull + clean high pull + power clean (5×3)
1 Clean Pull + 1 Clean High Pull + 1 Power Clean x 5 sets
* Build to 90%+ 1RM power clean.
Record each set as 1 of your scores for load
Work up each set to 90%+ of Power Clean
clean deficit pulls (5×3)
3 Deficit Clean Pull x 5 sets @ 105% 1RM Clean.
*In between sets perform a 100ft sled pull.
Record each set as 1 of your scores for load
stand on a 4in riser
Work up each set to a moderate weight
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