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 Push Press + Snatch Balance + Snatch Push Press (4×3)

2 Snatch Push Press + 1 Snatch Balance + 2 Snatch Push Press x 4 sets.

Record each set as 1 of your scores for load

Work up each set to a moderate weight

Keep the bar in the back rack for the whole set.

Snatch Deadlift to Mid Thigh + Snatch Pull + Pause Snatch (3×1+1+1)

1 Snatch Deadlift to Mid Thigh + 1 Snatch Pull + 1 Snatch with 3 second Pause in the receive x 3 sets @ 70-75% 1RM Snatch.

Record each set as 1 of your scores for load

Work up each set to a moderate weight

Flow: Snatch deadlift up to mid-thigh and then reset. Snatch pull and then reset. Snatch and pause for 3 seconds in the receive.

Snatch Deadlift to Mid Thigh + Snatch (3×2)

1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets @80-85% 1 RM Snatch

Record each set as 1 of your scores for load

Work up each set to a moderate weight

Flow: Snatch deadlift up to mid-thigh, reset and then do one snatch.

Snatch (1×1)

1 Snatch x 3 Sets @ 85-90% 1 RM Snatch.

Deficit snatch pull (4×3@95%)