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. 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

4. Movement Prep Explanation

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. *

Pause Snatch Balance: Work up to a heavy single in 10 min.

OLY

Power Snatch + Snatch Balance + Snatch (5×3)

(1+1+1) x 5 sets @ 75-85% 1 RM Power Snatch.

*Rest 60-90 secs between sets*

Do a power snatch, bring the bar to the back rack and do a snatch balance and then reset and do a snatch

Record each set as 1 of your scores for load

Power Clean + Clean + Jerk + Behind the Neck Jerk (4×4)

(1+1+1+1) x 4 sets @ 75-85% 1RM Power Clean.

*Rest 60-90 secs between sets*

Do a power clean, reset and do a clean, keep it in the front rack and do a jerk and then bring the bar to the back rack for a jerk.

Record each set as 1 of your scores for load

Strength (lower)

back squat + front squat (5×6)

(5+1) x 5 sets.

*Rest 60-90 secs between sets*

Using 1 bar – Perform a Front Squat and then rack the weight and then go right into your set of back squats

Record each set as 1 of your scores for load