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. Workout Prep (Done after all the lifting)

1 Set (at workout pace)

250m Ski

1 Rope Climb

Split Jerk (4×3)

3 Push Jerk x 4 sets

*Within 10% of the 3RM established on Monday.

Box squats (4×3)

Athletes Notes

How to approach this Lift

Box Height should be set at parallel relative to where you squat.

Focusing on sending hips back with a smooth and controlled descent.

Stay tight and as soon as you sit back on the box drive up with a tall torso.
3 Front Rack Box Squat x 4 sets

*Build to a heavy set of 3.

Push Press (4×3)

3 Push Press x 4 sets

*Within 10% of the 3RM established on Monday.

Bench Press (4×3)

3 Bench Press x 4 sets

*Within 10% of the 3RM established on Monday.

Accessory

3 Sets

1:00 HEAVY Double Kettlebell Front Rack March (March in place for 60 seconds)

:30 Face Up GHD Hold

20 Single Arm Dumbbell OH Hold Walking Lunges (10/10)