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. Movement Prep

3 sets:

10 Dumbbell Curtsy Lunge each leg

10 Crossover Symmetry: A,T,Y, T’s

10 Dumbbell Bicep Curl

4. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell

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

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

Snatch (1×1)

– Build to a heavy single in 15 mins. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 15 minutes) to 80-85% of that heavy single and hit for 3 singles on the minute

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Snatch (3×1)

– 3×1 @80-85% of Heavy Single Snatch

* Complete 1 rep on the minute for 3 sets *

Stay within the percentages and focus on speed.

Record each set as 1 of your scores for load

Clean and Jerk (1×1)

– Build to a heavy single in 15 minutes. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 15 minutes) to 80-85% of that heavy single and hit for 3 singles on the minute

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Clean and Jerk (3×1)

– 3×1 @80-85% of Heavy Single Clean and Jerk

* Complete 1 rep on the minute for 3 sets *

Stay within the percentages and focus on speed.

Record each set as 1 of your scores for load

Front Squat (1×1)

– Build to a heavy single for the day in 5 sets

* rest 60-90 seconds between sets *

Try and reach a heavy single in 5-6 working sets (not including light warm up sets).

Body will be pretty tired after all the lifting so be careful and don’t treat it as a max.

Record each set as 1 of your scores for load

Back Squat (1×20) (1×20)

– 1×20 reps as heavy as possible

Body will be pretty warmed up from all the lifting so just hit a few sets/reps to get tuned in.

keep track of this weight. We will be doing this each week and I want each week to get progressively heavier (try and increase a few pounds from last week).

Record each set as 1 of your scores for load