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. Movement Prep

3 sets:

10 Dumbbell Curtsy Lunge each leg

10 Crossover Symmetry: A,T,Y, T’s

10 Dumbbell Bicep Curl

4. 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

Barbell primer

1 10 second slow Tempo Clean deadlift + 3 Two-position pause power clean (2,4,6″ receive)( pause in dip and in receive for 2 seconds) + 3 Full Grip Front Squat + 3 Press in Squat x 3 sets

Clean Lift Off + Clean Pull + Clean + Push Jerk (5×1)

1 Clean Lift Off + 1 Clean Pull + 2 Clean + 1 Push Jerk x 2 sets

1 Clean Lift Off + 1 Clean Pull + 1 Clean + 1 Push Jerk x 3 sets

* Work up in weight each set.

Clean deadlift (3×4)

4 Clean Deadlifts x 3 sets

* within 95-105% of the 1RM Clean.

Accessory

3 sets:

10 Chinese Barbell Row

10 Skull Crushers

10 Standing Barbell Curl

10 Singe Arm Dumbbell Kickback