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

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

3 sets:

5 Position ( 1″ off floor, below the knee, above the knee, mid thigh, Power position) + Muscle Snatch (Slow from the floor until midthigh and then explode) +Snatch Strict Press Behind the Neck: (1+3+3)

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace)

3 GHD Sit Up

2 Thruster (at workout pace)

1 Burpee Box Jump Over (at workout height)

Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat (5-4-3)

3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch (7.5-8/10 RPE)

2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch (8-8.5/10 RPE)

1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM 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 *

Power Snatch (1X1)

Take 10 minutes to build to a heavy single for the day

Snatch (1×1)

Take 10 minutes to build to a heavy single for the day

Front Squat (5×3)

3 Front Squats x 5 sets @ 95-100% 1 RM Clean (9.5-10/10 RPE)

if the percentages feel heavier than the associated RPE, then go off of RPE.