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. Workout Prep (Done after all the lifting)

1 set (at workout pace)

50m Run

2 Strict pull ups

4 Push ups

6 Air Squats

OLY

Snatch Push Press + Overhead Squat (3×2)

Snatch Push Press + Overhead Squat (3+2) @ 75-85% @ 1 RM Snatch

These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.

Snatch Deadlift Mid Knee + Snatch Deadlift Mid Thigh + Snatch (3X3)

Snatch deadlift to mid knee + Snatch deadlift to mid thigh + Snatch:

(1+1+1) x 3 sets @ 75-80% 1RM Snatch

*Rest 60-90 seconds between sets.*

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Deficit Snatch Deadlifts (3X3)

Snatch deficit deadlift:

3×3 @ 105% of best snatch

*Rest 60-90 seconds between sets*

Set yourself up on a 2in riser where your feet are on it but the bar is still on the ground and perform your snatch deadlifts.

Use straps if needed.

Record each set.

in the hole front squat (3-3-2-2-1-1-1)

In The Hole Front squat:

3-3-2-2-1-1-1

Start each rep at the bottom of your front squat. You can set up in a rack with safety bars or on jerk block.

If you can’t perform in the hole do Pause Front Squats.

Record each s