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

Slow Tempo Snatch Deadlift + Tall Snatch+ Heaving Snatch Balance + Snatch Drop (3×10)

1 Slow Tempo Snatch Deadlift + 3 Tall Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop x 3 sets

Record each set as 1 of your scores for load

Weight should be light and smooth. Tempo on the deadlift should be around 10 seconds hitting all the positions.

2 position snatch (1 above knee snatch + 1 snatch) (5×2)

1 Above the Knee Snatch + 1 Snatch x 5 sets

* Add weight to each set

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 (5-3-1-5-3-1-4)

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @ 85%

* superset last 3 sets with back rack walking lunge x 20 steps *

Bench Press (5-3-1-5-3-1-4)

5 reps @ 78%

3 reps @ 88%

1 rep @ 93%

5 reps @ 83%

3 reps @ 93%

1 rep @ 95+%

4 reps @85%

* superset last 3 sets with 15-20 explosive push-ups.

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