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. 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

4. Movement Prep

This will be like strength before the strength. We are still warming up but adding some weight while we prep for the lifts. Approach with caution and don’t add weight or work up if body isn’t ready. *

Snatch Push Press + ohs: 5 singles. Heavy

Muscle Snatch + OHS + Tall Snatch + Zotts Press: (1+1+1+3) x 3 sets. Light technique work

Snatch Deadlift Below Knee + Snatch Pull + Snatch (4×3)

(1+1+1) x 4 sets @ 70-80% 1RM Snatch

*Rest 60-90 seconds between sets.*

Deadlift to below the knee and then reset back down before going into a snatch pull with a one second pause at the top of pull and then reset one more time before going into a snatch.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Snatch Deadlift (to below the knee) + Snatch (3×2)

(1+1) x 3 sets @ 80-85% 1RM Snatch

*Rest 60-90 seconds between sets*

Deadlift to below the knee and then reset back down before going into a snatch.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Snatch Grip Deadlift (3×3 @ 100% of best snatch *Rest 60-90 seconds )

Front Squat (5×5@70-75%)

5×5 @ 70-75%

Perform your set of front squats and then do your tall box jumps.

Record each set