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

Movement prep

Metcon (No Measure)

3 sets

10 DB Deadlift + 8 DB Hang Squat Cleans + 6 DB Split Jerks (alternate legs each rep) + 4 DB Thrusters

– This is designed as a primer going into lifting. Keep it light and focus on the quality of movement. –

OLY

Snatch grip push press (5×5)

Stand with the barbell behind your neck as it would be in a back squat, holding it with a snatch-width grip. Keep your shoulder blades squeezed back together and your trunk stabilized tightly. Dip smoothly at the knees and drive hard against the floor with the legs as you would for the jerk to accelerate and elevate the bar. As the bar leaves the shoulders, continue pressing it with the arms straight up into the proper snatch overhead position, locking it in tightly before lowering the bar for the next rep. Unless doing otherwise for a specific reason, drive the bar as hard as possible with the legs. Reset in a standing position before starting each rep.
Snatch Grip Push Press:

– 5×5. Build-in weight each set. ( Between sets perform 10 push-ups.)

* Rest 60-90 seconds between sets *

Record each set

Add weight but be cautious due to the added push ups.

in the hole front squat (4×5)

In The Hole Front Squat:

– 4×5. Keep these a little “lighter”. (12/10 cal on echo bike for three total sets. SPRINT)

* rest 60-90 seconds between sets *

I want you in as deep of a squat as possible with an engaged midline! In between sets perform 12/10 cal on assault bike for three total sets. SPRINT (90%+)

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. (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