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:

20 Double Kb Front Rack Walking Lunge

10-15 Deficit Push Ups (if you can do these weighted, even better!)

:30 Side Plank Hold (Straight arms)

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

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”

Power clean+ full clean (3-3-3-2-2)

2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean (7-7.5/10 RPE)

1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean (7.5-8/10 RPE)

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Clean (1×1)

Squat Clean

– Take 10 minutes to build to a heavy clean

* Rest as needed between sets *

Deadlift (6×5)

5 Deadlift x 6 sets

– You choose loading, superset with Bench Press

* Rest as need between sets *

Bench Press (6×5)

5 Bench Press x 6 sets

– You choose loading, superset with Deadlift

* Rest as need between sets *