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

OLY

Snatch grip push press (8-6-4-2)

Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder blades squeezed back together and your trunk stabilized tightly. Dip smoothly at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar. As the bar leaves the shoulders, continue pressing it with the arms straight up into the proper snatch overhead position, locking it in tightly before lowering the bar for the next rep. Unless doing otherwise for a specific reason, drive the bar as hard as possible with the legs. Reset in a standing position before starting each rep.
8 Snatch Push Press

6 Snatch Push Press

4 Snatch Push Press

2 Snatch Push Press

*Building to a heavy set of 2.

Back Squat (8-6-4-3)

8 Box Back Squat

6 Box Back Squat

4 Box Back Squat

3 Box Back Squat

*Go to parallel.

**Build to heavy set of 3.

Front rack barbell step up (3×10)

10 Barbell Front Rack Step Up x 3 Sets

*5 Each side.

**This is for quality, not for load! Light foot touch on the way down.

Accessory

12 Ring rows (feet on box)

15 Med Ball GHD sit ups

10 Glute Ham Raises