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

Pause Overhead Squat (2×3…2×2…2×1)

2×3, 2×2, 2×1 In between sets perform HEAVY Double Dumbbell Overhead Hold (45 seconds)

* Rest 60-90 seconds between sets *

Record each set

In between sets perform HEAVY Double Dumbbell Overhead Hold (45 seconds). Stay tight overhead with active shoulders and engaged core.

Add weight but be cautious due to the added overhead holds.

Split Jerk (6×2)

(Cycled) Rack Jerks:

6×2 reps. Move up in weight each set. In between sets perform 10 single-arm Dumbbell Row (L&R).

* Rest 60-90 seconds between sets *

Record each set

“Cycled” means go from one jerk into the next without pause/resetting in the front rack.

These are split jerks.

Move up in weight each set. In between sets perform 10 single arm Dumbbell Row/ arm.

Add weight but be cautious due to the added Rows.

in the hole front squat (5×3)

– 5×3. Keep these a little “lighter”. (10/8 cal on assault bike for three total sets. SPRINT)

* rest 60-90 seconds between sets *

I want you in as deep of a squat as possible with an engaged midline! In between sets perform 10/8 cal on assault bike for three total sets. SPRINT (90%+)

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. (Watch the links for proper technique)

Explode out of the hole, smooth transition down and reset after each rep.

Record each set as 1 of your scores for load