Open Gym Strength and Conditioning – Mayhem Burgener Strength
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Movement Prep
3 sets:
Weighted Pull Up + Chin over bar Knee Up: (1+1) x 5 reps (do a pull up, hold at the top, then do a knee up)
6 Suitcase Hold Dumbbell Step Ups (each leg) (Heavy)
10 Single Arm DB Row (each arm)
3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
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 of each movement
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”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Workout Prep (complete after finishing the Strength)
1 Set (at workout pace)
2 Thrusters (115/75)
4/3 Calorie Echo Bike
Heaving Snatch Balance (3-2-2-1)
3 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
– rest 60 sec
1 Heaving Snatch Balance
* Build to a heavy for the day
Snatch Balance (1×1)
Take 10 Minutes to build to a heavy single for the day
* Rest as needed in between sets. With lighter weights, your rest will be a little shorter than when you progress to heavier loads. Plan accordingly
Jerk From the Rack (3-2-2-1)
3 Jerk From the Rack @ 70-75% (OR 7-7.5/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80% (OR 8/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85% (OR 8.5/10 RPE)
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90% (OR 9/10 RPE)
* If the percentages feel heavier than the associated RPE, then go off of RPE *
Snatch Grip Deadlift (3×3)
3 Snatch Grip Deadlift x 3 sets @ 110% 1RM Snatch (OR 10/10 RPE)
* Rest as needed between sets *
* If the percentages feel heavier than the associated RPE, then go off of RPE *
Add Comment