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

5. Workout Prep (complete after finishing all the strength lifts)

1 Set (at workout pace):

5/4 Calorie Echo Bike

3 Deficit Push Ups (at workout deficit)

2 Strict Pull Ups

Snatch (1×1)

Snatch:

– Build to a heavy single in 15 mins.

* 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 (1×1)

Clean & Jerk for load:

– Build to a heavy single in 15 minutes.

* 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

Front Squat (1×1)

Front Squat:

– 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