Open Gym Strength and Conditioning – Mayhem Burgener Strength

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 Ring Row -1 second pause at the top

10 Goblet Hold Step Up – each leg

10 Clapping Push Ups

-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

Weightlifting

Snatch Balance (3×1)

– 3,2,2,1,1,1 (work to heavy single)

* Rest 60-90 seconds between sets

Power snatch + full snatch (complex) (5×2)

(1+1) x 5. (Medium weight for all 5 sets)

* Rest 60-90 secs between sets

Pause Front Squat + Front Squat (5×2)

(1+1) x 5. Work up in weight each set.

* Rest 60-90 secs between sets

Accessory

Metcon (No Measure)

2 sets, not for time:

10 Weighted Single Arm Kettlebell Sit-ups (5 reps per arm)

Banded Curls x 20 (stand on a band and curl with both arms)

Landmine Press in Lunge x 10 each arm