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

1 set each (with PVC Pipe)

Burgener Warm up Snatch

Burgener Warm Up Clean

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2″, 4″, 6″

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

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”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Weightlifting

Snatch

– 2 reps @ 75% 1 RM Snatch

– 2 reps @ 80% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 90% 1 RM Snatch

– 1 rep @ 85% 1 RM Snatch

– 1 rep @ 93% 1 RM Snatch

* 60-90 seconds rest between sets.*

Clean and Jerk

– 2 reps @ 75% 1RM Clean and Jerk

– 2 reps @ 80% 1RM Clean and Jerk

– 1 rep @ 85% 1RM Clean and Jerk

– 1 rep @ 90% 1RM Clean and Jerk

– 1 rep @ 85% 1RM Clean and Jerk

– 1 rep @ 93% 1RM Clean and Jerk

* 60-90 seconds rest between sets.

Accessory

Metcon (No Measure)

Front Rack Barbell Step Ups x 10 each leg

Chin ups x 10