Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
OLY
Snatch (10×1)
Snatch:
Perform 10 singles within 80-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Record each set as 1 of your scores for load
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
Clean and Jerk (10×1)
Perform 10 singles within 80-90% of 1RM Snatch
* Rest 60-90 seconds between sets *
Record each set as 1 of your scores for load
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
Front Squat (1×5)
– Establish a 5 RM for the day.
* Rest as needed between sets *
Work up to a 5 RM.
Try and reach a heavy 5 rep in 6-8 working sets (not including light warm up set).
Record heaviest set of 5
Accessory
3 sets
10 Barbell Front Rack Step Ups (5/5)
* This is for quality, not for load! Lightfoot touch on the way down.
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