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 alternating movements:

Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)

Pressing Snatch Balance x 3 reps

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 *

In the Hole Front Squat + 5 second Slow Eccentric on last rep (4-4-3-3-3)

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 5.5/10 RPE

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE

3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE

2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7.5/10 RPE

2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE

*Rest as needed in between sets

Tempo Strict Barbell Press & Max Reps Dumbbell Push Press (5-5-5-4-4)

You will do 5 sets of 5-5-5-4-4 reps of Tempo Strict Barbell Press and as many reps as possible in 30 seconds of Dumbbell Push Press .

Comment your max rep scores in the Strict Press Load score

Tempo strict barbell press (5-5-5-4-4)

-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :

-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)

-Rest as needed

-4 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :

-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)

Metcon (No Measure)

Deadlift and tall box jump

You will do 5 sets of 10-10-8-8-6 reps of Deadlift and 5 Tall Box Jumps (for a total of 25 tall box jumps) .

Comment your Box Jump Height in the Deadlift Load Score

Athletes Notes

No notes.

Deadlift (10-10-8-8-6)

-10 Deadlifts @ 6-6.5/10 RPE

-5 Tall Jumps

-Rest as needed

-6 Deadlifts @ 9/10 RPE

-5 tall box jumps