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

Snatch (10×1)

Snatch:

Perform 10 singles within 80-90% of 1RM Snatch

* Rest 60-90 seconds between sets *

Clean and Jerk (10×1)

Clean & Jerk:

Perform 10 singles within 80-90% of 1RM Clean and Jerk

* Rest 60-90 seconds between sets *

Front Squat (1×5)

Front Squat:

– Establish a 5 RM for the day.

Work up to a 5 RM.

Try and reach a heavy 5 rep in 6-8 working sets (not including light warm up set).

Record heaviest set of 5 as your score for load