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

Barbell primer

1 Slow Tempo Snatch Deadlift (ten seconds) + 3 Muscle Snatch from below the knee + 3 Two-position pause power snatch (pause in dip for 2 seconds + pause in receive for 2 seconds) x 3 sets.

Snatch Push Jerk + Pause Overhead Squat + Pause Snatch Balance (5×1)

1 Snatch Push Jerk + 2 Pause Overhead Squat + 2 Pause Snatch Balance x 2 sets

1 Snatch Push Jerk + 1 Pause Overhead Squat + 1 Pause Snatch Balance x 3 sets

* Pause for 2 seconds in each position, Work up in weight.

Record each set as 1 of your scores for load

Work up to a comfortable heavy set.

Make sure to pause for 2 seconds in each position. We want to establish control and build stability under heavy tension.

Snatch Lift Off + Snatch + High Hang Snatch (5×3)

1 Snatch Lift-Off + 1 Snatch + 1 High Hang Snatch x 5 Working Sets

Record each set as 1 of your scores for load

Work up to a comfortable heavy 3 in 5-6 working sets.

Use video link above for Lift-Off example

Deficit Snatch Deadlifts (1×4)

Deficit Snatch Grip Deadlift:

– Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4RM.

Work up to a 4 RM. Take a minute or so and then go into the 2 drop sets

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 4 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Stand on a 2-4in riser for the Deficit Snatch Deadlifts

Accessory

3 sets:

10 Renegade Row

5 Tall box jumps