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

Movement prep

Dumbbell Deadlift + Dumbbell Hang Squat Clean + Dumbbell Split Jerk + Dumbbell Front Squat (4×28)

10 Dumbbell Deadlifts + 8 Dumbbell Hang Squat Cleans + 6 Dumbbell Split Jerk (3 right leg + 3 Left leg) + 4 Dumbbell Front Rack Squat x 4 sets

*Use the same weigh throughout the set.

Push Press + Snatch Push Press (Behind the Neck) (5×6)

3 Push Press + 3 Snatch Push Press Behind the Neck x 5 sets.

*Move up in weight each set.

*In between sets perform 10 Chinese Barbell Rows

Back Squat (10-8-6-4-2 )

10-8-6-4-2

*Move up in weight each set.

*In between sets perform 10 max height unbroken wall balls for 5 total sets