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:

6 (3 per side) Barbell Front Rack Lunge (Heavy!) – Front Rack Lunge

15 Weighted Reverse Hypers (if you don’t have a reverse hyper, use a band on the GHD) – Reverse Hyper

10 Barbell Glute Bridge (put band above knees) (pause for one second at the top) (moderately heavy) – Glute Bridge

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

Movement prep

3 Sets:

6 (3 per side) Barbell Front Rack Lunge (Heavy!)

15 Weighted Reverse Hypers (if you don’t have a reverse hyper, use a band on the GHD)

10 Barbell Glute Bridge (put band above knees) (pause for one second at the top) (moderately heavy)

Snatch Balance (2-1-1-1)

2 Snatch Balance @ 85-90% (OR 8.5-9/10 RPE) 1 RM Snatch

1 Snatch Balance @ 95% (OR 9.5/10 RPE) 1 RM Snatch

1 Snatch Balance @ 100-105% (OR 10/10 RPE) 1 RM Snatch

*warm up to these percentages, don’t just jump right in!

Muscle Snatch + Tall Snatch + Snatch Drop (3×9)

3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

3 Muscle Snatch + 3 Tall Snatch + 3 Snatch Drop @ 6/10 RPE

power snatch + snatch (2-1-1-1)

2 Power Snatch + 1 Snatch @ 8/10 RPE

1 Power Snatch + 1 Snatch @ 9/10 RPE

1 Power Snatch + 1 Snatch @ 9.5/10 RPE

1 Power Snatch + 1 Snatch @10/10 RPE