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
30 sec. Hollow Rock Hold (hold plate overhead)
15 Hip Extension (hold light plate)
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
Weightlifting
Snatch Balance (3-3-2-2-1-1)
– 2×3
– 2×2
– 2×1
* Rest 60-90 seconds between sets
Power Snatch (3-3-2-2-1-1-1)
– 2×3
– 2×2
– 3×1
* Rest 60-90 seconds between sets
Hang Snatch (- 8,6,4,8,6,4)
unbroken
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