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

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Snatch (2-2-1-1-1-1-1-1-1)

Snatch:

– 2 reps @ 70% (7/10 RPE)

– 2 reps @ 75% (7.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 75% (7.5/10 RPE)

– 1 rep @ 80% (8/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)

– 1 rep @ 80% (8.5-9/10 RPE)

– 1 rep @ 85% (8.5/10 RPE)

– 1 rep @ 90% 1 RM Snatch (9/10 RPE)

– If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest as needed between sets *

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

Clean and Jerk (2-2-1-1-1-1-1)

Clean & Jerk for load:

– 2 reps Clean and Jerk @ 70% (OR 7/10 RPE)

– 2 reps Clean and Jerk @ 75% ( OR 7.5/10 RPE)

– 1 rep Clean and Jerk @ 80% (OR 8/10 RPE)

– 1 rep Clean and Jerk @ 85% (OR 8.5/10 RPE)

– 1 rep Clean and Jerk @ 80% (OR 8/10 RPE)

– 1 rep @ Clean and Jerk 85 (OR 8.5/10 RPE)

-1 rep @ Clean and Jerk 90% 1 RM Clean and Jerk (OR 9/10 RPE)

– If you are feeling good during these waves, feel free to take it up to a max for the day.

* Rest as needed between sets *

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

Front Squat (5×1)

Front Squat

– Build to a heavy single in 5 sets or less

* Rest as needed between sets *