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

1 Rope Climb

20’ sled drag (3×45/3×25)

all w/ 20/14# vest

× Tall Clean + Squat Jerk + Press In Front Squat (3×9)

3 Tall Clean + 3 Squat Jerk + 3 Press In Front Squat x 3 sets

Record each set as 1 of your scores for load

Weight should be light and smooth

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

1 Clean Pull + 1 Power Clean + 1 Push Jerk + 1 Clean + 1 Jerk x 5 working sets

Work up to a comfortable weight

Complete in singles to maintain form

Record each set as 1 of your scores for load

Shoulder Press (5-3-1-5-3-1-4)

Shoulder Press:

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* Super Set last 3 sets with Single-Arm Dumbbell Bench Press x 10 each arm *

Deadlift (5-3-1-5-3-1-4)

Deadlift:

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* Super Set Last 3 sets with Banded KB Hip Thrusts x 10 *