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

Barbell primer

3 Clean High Pull From the Hang + 3 Hang Muscle Clean + 1 Pause Dip + 1 Dip + 1 Pause Push Jerk (pause in receive for 3 seconds) + 1 Pause Split Jerk (pause in receive for 5 seconds): x 3 sets.

– Very lightweight!

Behind the neck Split Jerk 1×1 Movement Prep (1×3)

Behind the Neck Split Jerk:

– Build to a heavy set of 3.

Work up to a 3 Rep. This does not mean max out, go by feel and focus on good positioning.

Try and reach a heavy 3 rep in 6-8 working sets (not including light warm up set).

Record heaviest set of 3 as your score for load

Hang Power Clean + Power Clean+ Push Jerk (8×1)

3x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (9 reps = 1 set)

2x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 2 sets (6 reps = 1 set)

1x(1 Hang Power Clean + 1 Power Clean + 1 Push Jerk) – Do 3 sets (3 reps = 1 set)

Record each set

Work up in weight each set but be careful on the jumps since this will be a cardio burn.

These are completed in touch and go sets so unbroken through.

Clean deadlift (1×2)

Clean Deadlift:

10 reps @ 60%

8 reps @ 70%

6 reps @ 80%

4 reps @ 90%

2 reps @ 100%

Accessory

3 sets:

10 Stiff-Legged Deadlift

10 Barbell (Shrug: within 10% of the 10 RM you established on day two)