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. Movement Prep

3 sets:

10 Dumbbell Curtsy Lunge each leg

10 Crossover Symmetry: A,T,Y, T’s

10 Dumbbell Bicep Curl

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell

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

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

Movement prep

Metcon (No Measure)

3 Sets

7 Double KB Front Rack Step Up (Each Leg)

7 Single Arm KB Front Rack Cossack Squat (Each Leg)

:30 Hollow Hold w/KB Overhead

OLY

Snatch (1×1)

– Build to a heavy single in 15 mins

* rest 60 seconds between sets *

Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Clean and Jerk (1×1)

Clean & Jerk for load:

– Build to a heavy single in 15 minutes

* rest 60 seconds between sets *

Work up to a heavy single. Go off of feel! If your body is tired, stay at lower percentages. If you feel ok, go up each set.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Snatch (attempt 2)

Snatch (1×1)

Snatch:

– Build to a heavy single in 10 mins

* rest 60 seconds between sets *

This is the second attempt. Body will be warm so make sure to take it back down to a light weight for a set or 2 to get back in rhythm. See if you can get close or better to previous attempt.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Don’t go up too heavy if body is warn out

Record each set as 1 of your scores for load

Clean and jerk (attempt 2)

Clean and Jerk (1×1)

Clean and Jerk:

– Build to a heavy single in 10 mins

* rest 60 seconds between sets *

This is the second attempt. Body will be warm so make sure to take it back down to a light weight for a set or 2 to get back in rhythm. See if you can get close or better to previous attempt.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Don’t go up too heavy if body is warn out

Record each set as 1 of your scores for load

Back Squat (6×1)

Clean and Jerk:

– Build to a heavy single in 10 mins

* rest 60 seconds between sets *

This is the second attempt. Body will be warm so make sure to take it back down to a light weight for a set or 2 to get back in rhythm. See if you can get close or better to previous attempt.

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Don’t go up too heavy if body is warn out

Record each set as 1 of your scores for load