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

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. Barbell Primer

3 sets

3 Strict High Hang Muscle Snatch (no dip and drive) + 3 Strict Snatch Press Behind the Neck + 1 Pressing Snatch Balance

light weight. This is skill work!

Snatch Push Press + Tempo OVHS + OVHS (5-5-4-4)

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2 sets @70% of 1RM (7/10 RPE)

2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM(7.5/10 RPE)

* Rest as needed between sets *

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

high hang power snatch (5×1)

1 High Hang Power Snatch x 2 sets @65% of 1RM Snatch (6.5/10 RPE)

1 High Hang Power Snatch x 3 sets @70% of 1RM Snatch (7/10 RPE)

* Rest as needed between sets *

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

Snatch (10×1)

Heavy Single Snatch

– Take 10 minutes to build to a heavy single snatch –

* Rest as needed between sets *

Front Squat (8×3)

3 Front Squats x 8 sets @80-85% of 1RM (8-8.5/10 RPE)

* Complete a set every 90 seconds (12 minutes total)

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