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. 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

4. Movement Prep

This will be like strength before the strength. We are still warming up but adding some weight while we prep for the lifts. Approach with caution and don’t add weight or work up if body isn’t ready. *

4 sets:

Snatch Push Press x 2. * On the second rep, hold overhead for 10 seconds. I want you to work up to a heavy double!

Muscle Snatch + OHS + Zotts Press: (1+1+3) x 4 sets. *These should be light

Wide Grip Barbell Curl x 10

5. Workout Prep (perform after the strength)

1 set (at workout pace)

4 strict pull ups

4 push ups

4 sit ups

4 air squat

OLY

Snatch Pull + High Pull + Snatch (3×3)

– (1+1+1) @ 70% 1RM Snatch

– (1+1+1) @ 75%

– (1+1+1) @ 80%

*Rest 2 minutes between sets *

Snatch pull + snatch (2×2)

– (1+1) @ 80-85% 1RM Snatch

– (1+1) @ 85-90%

* Rest 60-90 seconds between sets *

Snatch (3×1)

– 3 singles @ 90-95% 1RM Snatch

* Rest 60-90 seconds between sets

Snatch Grip Deadlift (4×3)

– 4×3 @ 100% of best snatch

* Rest 60-90 seconds between sets

In the hole front squat + 1 1/4 front squat + front squat (6X3)

– 6 sets x (1+1+1) @ 85-100% 1RM Clean

* rest 60-90 seconds between sets *

Move up in weight each set and try to work up to at LEAST your 1 RM clean.

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Then, into a full squat, drive up right above parallel then back into into full, stand up and finish with a front squat. (Watch the links for proper technique)

Explode out of the hole, smooth transition down and reset after each rep.

Record each set as 1 of your scores for load