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

Pause position Snatch Pull + Muscle Snatch + Tempo OHS + Sots Press (3×8)

1 Pause Snatch Pull (pause at the top of the “finish”) + 1 Muscle Snatch + 1 Tempo Overhead Squat + 1 Sots Press x 3 sets

Record each set as 1 of your scores for load

Weight should be light and smooth

Tempo on the overhead squat should be slow and controlled (Around 3-5 seconds down/ smooth stand)

2 position snatch (5×2)

1 Below the Knee Snatch + 1, 1″ off the floor Snatch
1 Below the Knee Snatch + 1, 1″ off the floor Snatch x 5 sets

Work up to a comfortable heavy 2 (Completed unbroken or break into singles to keep form)

Record each set as 1 of your scores for load

Deficit Snatch Deadlifts (5-3-1-5-3-1-5)

Deficit Snatch Grip Deadlift:

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

* superset each set with 5 High Box Jumps *

Bench Press (5-3-1-5-3-1-5)

Bench Press:

5 reps @ 75%

3 reps @ 85%

1 rep @ 90%

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 80-85%

* superset last 3 sets with 12 Dumbbell Push Press *