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

OLY

Snatch Balance (1×1)

Work to a Heavy Single in 10 min

Try and reach heavy single in 5-6 working sets

Go from the rack.

Record 1 set of your scores for load

Power Snatch (3-3-2-2-1-1)

– 3,3,2,2,1,1. work up to a heavy single

* rest 60-90 seconds between sets *

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

Body will be warmed up after the movement prep so hit just a few clean up reps before opening weight

Record each set as 1 of your scores for load

Clean (1″ off floor) + Jerk (3×2)

– (1+1) x 3 sets @80% of 1RM Clean and jerk

* rest 60-90 seconds between sets *

Deadlift bar to 1″ off the ground and then perform a jerk (Split).

Record each set, Rest is between changing and adding weight.

Recond each set as 1

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

– 5,4,3,2,1. Work up to a Heavy Single.

* 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