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. Movement Prep

3 sets:

14 Barbell OH Walking Lunge (Everytime you lunge down, bring the bar down to your shoulders. Everytime you go to stand, press the bar back up)

7 Deficit Push Ups

:30 Side Plank Hold (Straight arms)

3. Barbell Prep

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

Back Squat (5×4)

4 Back Squats x 5 sets @ 70% of 1RM

* Rest as needed between sets *

Power Snatch (3×10)

10 Power Snatch x 3 sets

– Move up in weight each set.

– These will be cycled. Pick weights that you can move methodically and efficiently

* rest as needed between sets *

Deadlift (4×10)

Workout Definition

– In between sets perform 5 tall box jumps