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

Muscle Snatch (3-3-2-2-1-1)

Muscle Snatch:

2×3 Muscle Snatch

2×2 Muscle Snatch

2×1 Muscle Snatch

* Work up in weight each set *

Record your heaviest single

Work up to a Heavy 3 rep (2 working sets), into a Heavy 2 rep (2 working sets), and then finish with a Heavy Single (2 working sets).

These are completed in touch and go sets. Remember no hips or dipping under.

Snatch waves

Snatch waves (3×4 (1+1+1+1))

Snatch waves:

1 rep @ 60%

1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

* Set up 4 bars or add weight after each successful lift *

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

Deficit Snatch Grip Deadlift :

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

* rest as needed between sets *

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

Bench Press for load:

5 reps @ 80%

3 reps @ 90%

1 rep @ 95%

5 reps @ 85%

3 reps @ 95%

1 rep @ 97%

1 rep @ 100%

1 rep @ 100%+

* Rest as needed between sets *