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

Barbell Primer

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

3 Muscle Snatch + 3 Snatch Drop to (2,4,6″ receive) + 3 Snatch Drop + 3 Sots Press x 3 sets

Snatch Balance (1×1)

Snatch Balance:

*Build to a heavy single for the day

Power Snatch (into OHS) + Snatch + Power Snatch (3×3)

1 Pause Power Snatch straight into OHS + 1 Snatch + 1 Power Snatch x 3 sets @65-80% of 1RM Snatch

* Rest as needed between sets

Snatch (3×1)

Snatch for load:

1 Snatch x 3 sets @80-90% of 1RM Snatch

* Rest as needed between sets *

Snatch Pull (3×3)

3 Snatch Pull x 3 sets @100% of 1RM Snatch

* Rest as needed between sets *

Snatch Grip Deadlift (3×3)

3 Snatch Grip Deadlift x 3 sets @105-110%of 1RM Snatch

* Rest as needed between sets *

Accessory

3 sets:

10 Single Leg Deadlift (each leg)

10 Double Dumbbell Row