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:
-(1+1+1) x 5 reps of Heavy Sandbag Right Leg Lunge + Left Leg Lunge + Squat
Sandbag Bear Hug Lunge
-12 Tempo Sang Bag Bear Hug Hold Good Morning (5 seconds down, explode up)
Good Morning
-25/side KB Side Bend
KB Side Bend
3. Barbell Prep
Snatch:
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
Movement prep
3 sets:
– (1+1+1) x 5 reps of Heavy Sandbag Right Leg Lunge + Left Leg Lunge + Squat
– 12 Tempo Sang Bag Bear Hug Hold Good Morning (5 seconds down, explode up)
– 25/side KB Side Bend
Snatch Strict Press Behind The Neck + Tempo Overhead Squat + Snatch Drop (3×8)
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5.5/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE
3 Snatch Strict Press Behind the Neck + 2 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6.5/10 RPE
* The intention for these movements is precision and mindfulness. I want to keep these light and snappy. The focus should be on RPE’s, NOT percentages. Stick with weights that allow you to stick to the prescribed tempo
* Rest as needed in between sets
5 Position Pause Snatch Deadlift + High Hang Power Snatch (3×4)
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 6.5/10 RPE
5 Position Pause Snatch Deadlift + 3 High Hang Power Snatch @ 7/10 RPE
* You will do ONE 5 position deadlift, followed by 3 high hang power snatches
*The 5 positions are: 1″ off the floor, 1″ below the knee, above the knee, mid thigh, power position.
*the intention behind these is to be PERFECT in your position work and then light and snappy on the high hang power snatches. Don’t worry about percentages, I want you to base these off of RPE’s and be as explosive as possible in your high hang power snatches.
* rest as needed in between sets
Snatch Lift Off + Pause Snatch Pull + Snatch (4×3)
1 Snatch Lift Off+ 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 140# @70% (OR 7/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the tp of the extension for 2 seconds) + 1 Snatch @ 150# @75% (OR 7.5/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 160# @80% (OR 8/10 RPE)
1 Snatch Lift Off + 1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 170# @ 85% (OR 8.5/10 RPE)
Examples based off of 200# Snatch
Pause Snatch Pull + Snatch (3×2)
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch
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