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. Mayhem Hip Halo Activation

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

3. Movement Prep Explanation

3 Sets

60 sec. Hollow Rock Hold

15 Reverse Hypers

5 Kneeling Box Jump

-then-

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 – we intentionally left the Snatch warm up in so you can get some movement practice to use as warm up

A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)

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 at each of the 5 exercises (listed below)

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

Pause Snatch Balance (3-3-3-2-2)

3×3, 2×2. Work somewhere in between 65-75% 1RM snatch.

* Rest 60-90 seconds between sets

Record your last 3 sets as 1 of your scores for load

Pause for 2-3 seconds in the bottom of each squat

Fast feet and aggressive punch under

pause snatch (3-2-2-1-1)

– 1×3 reps,

– 2×2 reps

– 2×1 rep

– Work somewhere in between 65-85% 1RM Snatch

* Rest 60-90 seconds between sets

Record your last 3 sets as 1 of your scores for load

Move up in weight each set, but stay with loading that allows for a strong receive! Work somewhere in between 65-85% 1RM Snatch

Pause for 3 seconds in the bottom

Complete in singles to maintain form.

Power Snatch (10-8-6-4-2)

10,8,6,4,2. Move up in weight each set

* rest 60-90 seconds between sets *

Record last set of 2

Barbell Practice: Power Snatch: 10,8,6,4,2. Move up in weight each set. Work super fast singles! Rest as needed in between sets.

Move up in weight each set.

Front Squat (5-5-4-4-3)

2×5 reps

– 2×4 reps

– 1×3 reps

Move up in weight each set.

* rest 60-90 seconds between sets *