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 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

3. Movement Prep

3 sets

1) High Hang Muscle Snatch + Snatch Drop + Sots Press: (3+3+3) @ very light weight

2) 100ft x Banded Kettlebell PVC Walking Overhead Hold (Perform an OHS every 25ft).

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

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

OLY

Pause Snatch Pull + Power Snatch + Panda Pull + Snatch (4×4)

– (1+1+1+1) x 2 sets @ 60% 1RM Snatch

– (1+1+1+1) x 2 sets @ 65% 1RM Snatch

*Rest 2 minutes between sets *

Snatch (3-3-2-2-1-1)

– 2×3 reps @ 70%

– 2×2 reps @ 75%

– 2×1 rep @ 80%.

* Rest 60-90 seconds between sets

Snatch Deadlift + High Hang Shrug (3×8)

– (3+5)x 3 sets @ 90% 1RM Snatch

* Rest 60-90 seconds between sets