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:

20 Back Rack Walking Lunge (Heavy)

60 Second Top of Ring Hold (every 10 seconds perform 1 Ring Dip)

5 Kettlebell Windmill (each arm)

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

Power Clean to Parallel straight into a Front Squat (2-2-2-2-1)

1 Power Clean to Parallel into Front Squat x 2 x 2 sets @70-80% of 1RM (7-8/10 RPE)

1 Power Clean to Parallel into Front Squat x 2 x 2 sets @80-85% of 1RM (8-8.5/10 RPE)

1 Power Clean to Parallel into Front Squat @85-90% of 1RM (8.5-9/10 RPE)

* Rest as needed between sets *

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

Clean (1×1)

Squat Clean

– Take 10 minutes to build to a heavy clean

* Rest as needed between sets *

Deadlift (6×5)

5 Deadlift x 6 sets

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)

* Rest as need between sets *

Bench Press (6×5)

5 Bench Press x 6 sets

– You choose loading, superset with Deadlift (the aim is to use a heavier load than last week)

* Rest as need between sets *