Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
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Snatch Balance 1×2 – Movement Prep (1X2)
Work to a heavy double in 10 min.
*Try to build heavier than last week.
*In between sets do 5 Heaving Snatch Balance with a PVC Pipe or light barbell.
*Once you are done with the 5 Heaving Snatch Balance do a :30 HEAVY Front Rack Hold.
These lifts are MOVEMENT PREP to get you ready for the rest of the lifting.
Perform 2 Snatch Balance and then do you Pressing Snatch Balances and then do the HEAVY Front Rack Hold.
Record 3 sets of your scores for load
power snatch + pause snatch (4×2)
Power snatch + Pause Snatch (pause in receive for three seconds):
(1+1) x 4 sets @ 70-80% 1 RM Power Snatch.
*Rest 60-90 secs between sets*
Do a power snatch, reset, and then do a snatch but pause in the recieve for 3 seconds.
Record each set as 1 of your scores for load
Clean (1″ off floor) + Jerk (4×2)
Clean from 1″ off the floor ( work from the top down) + jerk:
(1+1) x 4 sets. Work up to 80-95% 1 RM Clean and Jerk
Deadlift bar to 1″ off the ground and then perform a clean and then a jerk.
Record each set, Rest is between changing and adding weight.
Work up in weight in each set. You can build heavier if you feel good!
Front Squat + Back Squat + Goblet Squat (5×14)
Front squat + Back squat + Goblet Squat:
(2+2+10) x 5 sets.
*Rest 60-90 secs between sets*
*This should be heavy! Including the goblet squats, but I want those to be fast!
Using 1 bar – Perform 3 Front squats and then rack the weight and then go right into your set of 3 Back squats
Record each set as 1 of your scores for load
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