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 (complete after finishing the Strength)

1 Set (at workout pace):

100m run

25’ sled push (at workout weight)

*All with a 20# vest

OLY

Muscle Clean (5-4-3)

Muscle Clean:

Heavy 5

Heavy 4

Heavy 3

* Work up in weight each set *

Record each set as 1 of your scores for load

Work up to a Heavy 5 rep (2 working sets), into a Heavy 4 rep (2 working sets), and then finish with a Heavy 3 (2 working sets).

These are completed in touch and go sets. Remember no hips or dipping under.

Power clean and push jerk (waves)

Metcon (Weight)

Power Clean & Push Jerk Waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

– rest 60-90 seconds –

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

– rest 60-90 seconds –

1 rep @ 75%

1 rep @ 80%

1 rep @ 85%

1 rep @ 85%+

Shoulder Press (5-3-1)

5 reps @ 70%

3 reps @ 80%

1 rep @ 90%

Record each set as 1 of your scores for load

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

Shoulder Press (3 Strict Press x 3 sets @70% * Rest as needed )

Deadlift (5-3-1)

5 reps @70%

3 reps @80%

1 rep @90%

* Rest as needed between sets *

Deadlift (3 Deadlift @70% x 3 sets * rest as needed )