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 Explanation

3 Sets

10 Single Arm DB Bench (each)

Overhead Barbell Wall Sit x :30. Hold barbell overhead while in a wall sit.

Slow Tempo Thruster x 2 reps. Take 20 seconds to complete each thruster. 10 second descent, 10 second ascent

-then-

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 – we intentionally left the Snatch warm up in so you can get some movement practice to use as warm up

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

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

Strength (lower)

Back Squat (- 5 sets x 3 reps @ 84% 1RM Back Squat )

Front Squat (6 sets x 2 reps @101% 1RM Front Squat)

Accessory

Metcon (No Measure)

2 sets, not for time:

KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) x 30 seconds (15 seconds each arm)

Chin with 3-second holds at the top and bottom x 5 reps.

L Seated DB Z Press x 10

Athletes Notes

Seated Dumbbell Z Press