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

4. Movement Prep

Barbell Primer

5. Workout Prep (complete after finishing all Strength)

1 Set (at workout pace):

5 Push Ups

5/4 Calorie Row

Barbell primer

3 Tall Snatch (2,4,6″) + 3 Snatch Drop + 3 Sots Press x 3 sets

Snatch Balance (3-3-2-2-1-1)

3 Snatch Balance

3 Snatch Balance

2 Snatch Balance

2 Snatch Balance

1 Snatch Balance

1 Snatch Balance

*Build to a heavy single.

**Try to AT LEAST get within 5-10% of 1RM snatch.

× Snatch Deadlift to Below The knee + Snatch Deadlift to Mid Thigh + Snatch (5×3)

1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 2 Snatch x 2 sets

1 Snatch Deadlift to Below The knee + 1 Snatch Deadlift to Mid Thigh + 1 Snatch x 3 sets

Record each set as 1 of your scores for load

Work up to a comfortable heavy set.

Snatch Grip Deadlift (5-4-3-2-1)

5 Snatch Grip Deadlift

4 Snatch Grip Deadlift

3 Snatch Grip Deadlift

2 Snatch Grip Deadlift

1 Snatch Grip Deadlift

* Build up in weight each set

Accessory

3 Sets

10 Shrugs (Use Straps) *As heavy as possible.

10 Hip extension + Barbell Row on GHD (1+1)