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 Primer

3 Muscle Clean + 1 Full Grip Front Squat + 3 Sots Press (press from front squat position) + 3 Tall Clean x 3 sets

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

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

100m Run

4 Toes to Bar

2 STrict Handstand Push Ups (on Parallettes if performing them)

Back Squat (5-4-3-2)

5 Back Squat @ 65% (6.5/10 RPE)

4 Back Squat @70%. (7/10 RPE)

3 Back Squat @ 75% (7.5/10 RPE)

2 Back Squat @ 80% (8/10 RPE)

* Rest as needed between sets *

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

Back Squat (6×1)

1 Back Squat x 6 sets @85% of 1RM (8.5/10 RPE)

– Superset with Power Clean + Push Jerk (Building to a heavy single for the day in 6 sets)

– You will need 2 barbells

* Rest as needed between sets *

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

power clean and power jerk (6×1)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
1 Power Clean & Push Jerk for load x 6 working sets

– Superset with Back Squats

– You will need 2 barbells

* Rest as needed between sets *

Power Snatch (10-8-6-4-2)

10 Power Snatch @ 50% 1 RM Snatch (5/10 RPE)

8 Power Snatch @ 55-60% 1 RM Snatch (5.5-6/10 RPE)

6 Power Snatch @ 60-65% 1RM Snatch (6-6.5/10 RPE)

4 Power Snatch @ 65-70% 1 RM Snatch (6.5-7/10 RPE)

2 Power Snatch @ 75-80% 1 RM Snatch (7.5-8/10 RPE)

– complete sets unbroken

* Rest as needed between sets *

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