Open Gym Strength and Conditioning – MBMS football

Core

Superset the following

Landmine rotations: 3×10 each side

plank to pushups 3×20

V-ups 3×16

Upper back/shoulder work

Banded pull-aparts 1×30

Prone T: 1×24

Prone Y: 1×24

CNS prep

Single arm db push press: 3×5 each arm

med ball slams 3×15

Burgener snatch warm-up (No Measure)

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep

10 reps Junkyard Dog Part 1 OR if alone do 60 Seconds Jumping Squats

10 reps Junkyard Dog Part 2 OR if alone do 60 Seconds PVC Pipe Presses

4. 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”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

OLY

Hang Power Snatch (EMOM 5: 5 hang power snatches)

keep weight light…focus is technique

Strength (upper)

Bench Press (every 2:30 x 5 perform 5 reps)

Accessory (super-set the following)

DB incline press (3×12 (RPE 8))

Dumbell incline bench press

Pendlay Row (3×12 (RPE 8))

Lying skull crushers w/db’s (3×15 (RPE 7))

Conditioning

Metcon (Time)

Teams of 2

“relay style”

10 rounds (5 each)

12 calorie row or ski

10 burpees

8 deadlifts (115)

6 strict pull-ups

4 tall box jumps (30 or 24)