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

3 sets:

10 Dumbbell Curtsy Lunge each leg

10 Crossover Symmetry: A,T,Y, T’s

10 Dumbbell Bicep Curl

4. Barbell Prep

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

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

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

Movement prep

Metcon (No Measure)

Tempo Banded Goblet Squat x 5 reps @ 3311

Tempo Deficit Push Ups x 7 @ 3111

Tempo Bent Over Barbell Row x 7 @3131

OLY

Snatch (1×1)

– MAX OUT DAY!

* Rest a little longer than normal between sets when you reach heavier sets *

Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)

Record each set as 1 of your scores for load

Clean and Jerk (1×1)

– MAX OUT DAY!

* Rest a little longer than normal between sets when you reach heavier sets *

Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)

Record each set as 1 of your scores for load

Front Squat (1×1)

– MAX OUT DAY!

* Rest a little longer than normal between sets when you reach heavier sets *

Max out day! Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weights jumps when you reach around 80-85%.

Try and reach a Max in 6-8 working sets (not including light warm up sets). Only allow yourself 2-3 misses before calling it (don’t want any injuries)

Record each set as 1 of your scores for load