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. 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

Front squat + jerk (3×2)

1 Front Squat + 1 Jerk @ 6/10 RPE

1 Front Squat + 1 Jerk @ 7/10 RPE

1 Front Squat + 1 Jerk @ 8/10 RPE

* Rest 60-90 seconds between sets *

power clean and power jerk (5×2)

power jerk-

Secure the bar in the jerk rack position with the feet at approximately hip-width and the toes turned out slightly. Keep the weight balanced on the heels while maintaining full foot contact with the floor. Bend slightly at the knees only, keeping the trunk vertical and the weight on the heels. Transition immediately at the bottom of this dip and drive aggressively with the legs against the floor to accelerate the barbell upward. As you finish the extension of the legs, begin pushing against the bar with the arms, quickly lifting the feet and transitioning them into your squat stance, punching the arms into a locked-out overhead position as you sit into a partial squat. Secure and stabilize the bar overhead before recovering into a standing position with the bar still overhead. The thighs must remain above horizontal in the squat for the lift to qualify as a power jerk; if the squat is below this depth, it is a squat jerk.
1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 6/10 RPE

1 Power Clean + 1 Push Jerk @ 7/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE

1 Power Clean + 1 Push Jerk @ 8/10 RPE

* Rest 60-90 seconds between sets *

Snatch Pull (3-3-3)

3 Snatch Pulls @ 90% (Or 9/10 RPE) 1 RM Snatch

3 Snatch Pulls @ 90% (Or 9/10 RPE) 1 RM Snatch

3 Snatch Pulls @ 90% (Or 9/10 RPE) 1 RM Snatch

* Rest 60-90 seconds between sets *

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