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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep

3 sets:

20 Dumbbell Death March

10 Barbell Hip Bridges with Band

30 sec Plank (with plate on back)

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

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 of each movement

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

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

Snatch Push Press + Pause OHS (6-6-6-4-4)

– (1+1) x 3 x 3 sets @ 65-70% 1RM Snatch,

– (1+1) x 2 x 2 sets @ 70-80% 1RM Snatch

* Rest 2 minutes between sets *

3 Position Snatch (High Hang, Above the Knee, Floor) (5×3)

(1+1+1) x 5 working sets. Don’t start counting sets until 65% 1RM Snatch.

* Rest 2 minutes between sets *

Tempo Back squat (5×5)

– 5×5 @ 32X1 (Add weight each set)

* Rest 90 seconds between *

Build in weight each set, but stick to the tempo!

Here the eccentric (lowering) is 3 seconds, isometric (pause) is 2 seconds, concentric (rising) is “X” (as fast as possible) and the pause between reps is 1 second.

Record each set as a set of 5

Snatch Pull (3×5@85%)