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 Clea

Movement prep

Muscle Clean + Jerk Dip + Squat Jerk + Press in Squat (3×12)

3 Muscle Clean + 3 Jerk Dip + 3 Squat Jerk + 3 Press in Squat

Metcon

2 Position Clean (Above the knee + Floor) + 2 Jerks (5×4)

1 Above the knee Clean + 1 Full Clean + 2 Jerks x 5 sets

Work up to a comfortable weight

Complete in singles to maintain form (after full squat clean go right into the 2 jerks).

Jerks can be Split or Push

Record each set as 1 of your scores for load

Shoulder Press (5-3-1)

Shoulder Press:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

Record each set as 1 of your scores for load

Once the 5-3-1 is complete roll right into the 5×3 sets

Shoulder Press (5×3)

3 Strict Press @80% x 5 sets

Record each set as 1 of your scores for load

Deadlift (5-3-1)

Deadlift

5 reps @80%

3 reps @85%

1 rep @95+%

Record each set as 1 of your scores for load

Once the 5-3-1 is complete roll right into the 5×3 sets

Deadlift (5×3)

3 Deadlift @88% x 5 sets

* Superset with Dumbbell Rear Elevated Split Squats x 7 each leg.