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:

5 Tempo Strict Chin Up (3 seconds down, 3 second pause in bottom, explode up)

6 Barbell Front Rack Step Ups (each leg (heavy))

5 Alternating Dumbbell Bench Press (each arm (heavy))

3. Barbell Prep

Burgener Warm up Snatch: 3-5 reps at each movement

Coach B Coaching Skill Transfer Exercises Snatch: 3-5 reps at each movement

3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

snatch balance + overhead squat (5×2)

1 Snatch Balance + 1 Overhead Squat x 2 sets @65-70% of 1RM Snatch (6.5-7/10 RPE)

1 Snatch Balance + 1 Overhead Squat x 1 sets @70-75% of 1RM Snatch (7-7.5/10 RPE)

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

1 Snatch Balance + 1 Overhead Squat x 1 sets @85-90% of 1RM Snatch (8.5-9/10 RPE)

* Rest as needed between sets *

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

Split Jerk (1×2)

Jerk From The Rack

– Take 10 minutes to build to a heavy 2 rep

* Rest as needed between sets *

Snatch Grip Deadlift (4×4)

4 Snatch Grip Deadlift x 4 sets @95% of 1RM Snatch (9.5/10 RPE)

* Rest as needed between sets *

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