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

OLY

Snatch Push Press + Overhead Squat (4x (2+2))

(2+2) x4 Sets @ 90-100% @ 1 RM Snatch

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

Snatch Pull + High Pull + Snatch (5×3)

– (1+1+1) x 5 working sets.

– Build from 60-65% to 80-85% 1RM Snatch

* Rest 60-90 seconds between sets *

Snatch (3×1)

3×1 @85-93%

* Rest 60-90 secs between sets

Deficit Snatch Deadlifts (3×3)

3×3 @ 105% of best snatch

*Rest 60-90 seconds between sets*

Front Squat + 1 1/4 Front Squat + Front Squat

Front squat + 1 1/4 Front Squat + Front Squat:

(1+1+1) x 5 sets @90-110% 1RM Clean

*Rest 60-90 secs between sets*

Perform a Front squats, then another front squat followed directly by a 1/4 squat and then finish with another front squat.

Record each set as 1 of your scores for load