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
Dumbbell Deadlifts + Double DB Snatch + DB Push Press + DB Front Rack Lunge (4X36)
10 Dumbbell Deadlifts + 8 double DB Snatch + 10 DB Push Press + 8 DB Front Rack Lunge (4 each leg) x 4 sets.
* Use the same weight throughout the set.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
How to approach the lifts
Use the same weight for all movements in each set. You can break if needed.
Record each set as 1 of your scores for load
Strength (upper)
Push Press (10-10-8-8-4-4)
10-10-8-8-4-4
* Move up in weight each set.
* In between sets perform 10 Dumbbell Flies + 20 banded curls + 20 Banded triceps press downs.
Record each set as 1 of your scores for load
Stand on a band and perform Curls + Put band on pull up bar for Tricep Press down
Flow – Push Press + 10 Dumbbell Flies + 20 Banded Curls + 20 Banded Tricep Press Down
Strength (lower)
in the hole front squat (5×2)
2 In The Hole Front Squats x 5 sets.
* Try to work up to 90-100% 1RM Clean
* In between sets perform 12/10 cal row sprints.
I want you in as deep of a squat as possible with an engaged midline! In between sets perform 10/8 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
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