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. 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

4. Movement Prep Explanation

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 Balance: Work to a heavy double in 10 min.

Pressing Snatch Balance x 4 reps in between snatch balance sets *these are done with a PVC pipe or light barbell

HEAVY Front rack Hold x 30 seconds. Perform for 3 total sets in sequence with the snatch balance and pressing snatch balance. I want you to really load this up!

OLY

Snatch Balance (1×2)

Snatch Balance:

Work to a heavy double in 10 min.

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

Pause Power Snatch + Overhead Squat (3-3-2-2-1-1)

Power snatch (pause in the catch position) + Overhead Squat

3 @60% of 1RM Power Snatch

3 @65%

2 @70%

2 @75%

1 @80%

1 @80%

*Rest 60-90 secs between sets*

Do a power snatch and pause for one second in the catch position before beginning your overhead squat.

Record each set as 1 of your scores for load

power clean and power jerk (2-2-1-2-2-1-2-2-1)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.

Front squat + back squat (5×6)

Back squat + Front squat:

(3+3) x 5 sets.

*Rest 60-90 secs between sets*

Using 1 bar – Perform 3 Back squats and then rack the weight and then go right into your set of 3 Front squats

Record each set as 1 of your scores for load