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. Movement Prep

3 sets:

5 Strict Pull Up with 5 second dead hang in between reps

5 Front Rack Step Ups (each arm)

5 DB Push Up + Single Arm DB Row (heavy)(each)

Snatch Balance + Overhead Squat + Snatch Balance (5×3)

1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 2 sets @65% of 1RM Snatch (6.5/10 RPE)

1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @70% of 1RM Snatch (7/10 RPE)

1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @75-80% of 1RM Snatch (7.5-8/10 RPE)

1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance x 1 sets @80-85% of 1RM Snatch (8-8.5/10 RPE)

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *

Split Jerk (10×3)

Jerk From The Rack

– Take 10 minutes to build to a heavy 3 rep

* Rest as needed between sets *

Snatch Grip Deadlift (5×3)

5 Snatch Grip Deadlift x 3 sets @90% of 1RM Snatch (9/10 RPE)

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *