Open Gym Strength and Conditioning – Mayhem Burgener Strength

Barbell primer

3 position muscle snatch (HH, Hang, Floor) + Heaving Snatch Balance + Snatch Drop: (3+3+3) x 3 sets

OLY

Snatch Push Press + OHS + Snatch Balance (6×2…4×3)

– 1 Snatch Push Press + 2 OHS + 3 Snatch Balance x 2 sets

– 1 Snatch Push Press + 1 OHS + 2 Snatch Balance x 3 sets

* Work up in weight each set

Hang Snatch (1×3)

Hang Squat Snatch:

– Establish a 3 RM for the day. Then, perform a drop set at 10% and 15% of that 3 RM.

Work up to a 3 RM. Take a minute or so and then go into the 2 drop sets. Complete unbroken!

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 3 rep in 5-6 working sets (not including light warm up set).

Record heaviest set of 3 as your score for load

Snatch Grip Deadlift (8-6-4-2)

Snatch Grip Deadlift:

8 reps @ 70%

6 reps @ 80%

4 reps @ 90%

2 reps @ 100%

Accessory

3 sets:

10 Barbell Shrugs. Use straps (Work up to a heavy 10 rep)

10 Bent-