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

Muscle Snatch (1×1)

Muscle Snatch:

Work to a Heavy Single in 10 min.

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

Overhead Squat (1×1)

Overhead Squat:

Work to a Heavy Single in 10 min (Same 10 mins as Muscle Snatch)

Try and reach heavy single in 5-6 working sets

Transition to the squat rack after heavy single Muscle Snatch is reached.

Record 1 set of your scores for load

Snatch deadlift to mid thigh + Snatch (5×2)

Snatch Deadlift to below the knee + Snatch:

(1+1) x 5 sets @ 75-80% 1RM Snatch

*Rest 60-90 seconds between sets*

Deadlift to mid thigh and then reset back down before going into a snatch.

Record set as 1 of your scores for load

Go by feel after the previous lifting

Deficit Snatch Deadlifts (3×3)

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.

Front Squat (5-4-3-2-1)

– 5,4,3,2,1. Work up to a challenging weight.

* rest 60-90 seconds between sets *

Work up to a heavy single within the working set reps (5,4,3,2,1).

Body will be pretty tired after all the lifting so be careful and don’t treat it as a max. And don’t tax out in the early sets.

Record each set as 1 of your scores for load