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

Hang Muscle Snatch + Pressing Snatch Balance + Heaving Snatch Balance (3×9)

3 Hang Muscle Snatch + 3 Pressing Snatch Balance + 3 Heaving Snatch Balance x 3 sets

3 Position Snatch (High Hang, Above the Knee, Floor) (5×3)

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Full Snatch x 5 sets

* Work up in weight, go by feel *

Deficit Snatch Deadlifts (5-3-1)

Deficit Snatch Grip Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

Record each set as 1 of your scores for load

2-3in Deficit

Once the 5-3-1 is complete roll right into the 5×5 sets

Snatch Grip Deadlift (5×3)

3 Deficit Snatch Deadlift @80% x 5 sets

Record each set as 1 of your scores for load

Deficit should be set at 2-3 inches

Flow- 5 Deficit Snatch Deadlift + 5 Tall Box Jumps

Be explosive on the Box Jumps, land softly and no rebounding.

Bench Press (5-3-1)

Bench Press:

5 reps @ 75%

3 reps @ 85%

1 rep @ 95%

* Rest as needed between sets *

Accessory

Metcon (2 Rounds for reps)

2 Sets

1:00 Max Rep Push-Up

1:00 Max Rep Jumping Squat

1:00 Max Rep Kettlebell Swing

*Rest as needed between sets*