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. Movement Prep

Tall Power Cleans : 2″,4″,6″, full squat

Each repetition, you will receive the barbell a little lower for 4 total reps per set.

This is a skill work. Don’t worry about heaving loading.

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

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

3 Position Cleans + Jerk (Above knee, Below Knee, 1″ off floor) (4×4)

1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 73% of 1rm Clean

1 Above knee + 1 Below Knee + 1, 1″ off floor + 1 Jerk x 2 sets @ 78% of 1rm Clean

* Rest as needed between sets *

Push jerk + jerk (4×4)

1 Push Jerk + 2 Split Jerks x 4 sets

– Move up in weight each set

* Rest as needed between sets *

Bench Press (10-5-3-10-5-3)

10 Bench Press

5 Bench Press

3 Bench Press

10 Bench Press

5 Bench Press

3 Bench Press

– Move up in weight as reps descend, then start the second wave slightly higher than the first.