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

3 sets:

10 Goblet Hold Cossak Squat (5 each leg)

30 seconds of Push Ups

20 Weighted Russian Twists on GHD

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 *

Clean deadlift to mid-thigh + power clean (3-2-2-)

2 Clean Deadlift to Mid Thigh + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE) 1 RM Power Clean

– rest 60-90 sec

1 Clean Deadlift to Mid Thigh + 1 Power Clean @ 75-80% (OR 7.5-8/10 RPE) 1 RM Power Clean

– rest 60-90 sec

* Rest as needed between sets *

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

Clean (1-1-1-1-1)

1 Squat Clean x 5 sets @ 75-85% 1 RM Clean

**If the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.**

Deadlift (2-2-2)

2 Deadlift x 3 sets

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

* Rest as need between sets *

Bench Press (2-2-2)

2 Bench Press x 3 sets

– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)

* Rest as need between sets *