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

OLY

Snatch Push Press + OHS + Snatch Balance (4×5)

3 Snatch Push Press + 1 Snatch Balance + 1 OHS x 4 sets

Record each set as 1 of your scores for load

Flow – 3 Snatch Push Press + 1 Snatch Balance + 1 OHS + 5 Turkish Get-Ups L + 5 Turkish Get-Ups R (moderate weight)

Snatch deadlift to mid thigh + Snatch Pause Pull + Panda Pull + Snatch (3×4)

1 Snatch deadlift to mid-thigh + 1 Snatch Pause Pull (pause at the top of the extension for 2 seconds) + 1 Panda Pull + 1 Snatch x 3 sets

Record each set as 1 of your scores for load

Break is needed to maintain form.

Snatch (1×1)

Snatch:

– Build to a heavy single in 10 mins. Then work back down to 80-85% of that heavy single and hit for 3 singles on the minute (Scored in next part).

* rest 60 seconds between sets *

Work up to a heavy single. Then work back down (after 10 minutes) to 80-85% of that heavy single and hit for 3 singles on the minute

Try and reach a heavy single in 6-8 working sets (not including light warm up sets).

Record each set as 1 of your scores for load

Snatch (3×1)

– 3×1 @80-85% of Heavy Single Snatch

* Complete 1 rep on the minute for 3 sets *

Stay within the percentages and focus on speed.

Record each set as 1 of your scores for load

Deficit Snatch Deadlifts (3×3)

3 Deficit Snatch Deadlift x 3 sets @105% of 1RM Snatch

Record each set as 1 of your scores for load

Flow- 3 Deficit Snatch Deadlift + 8 DB Bulgarian split squats/ leg.

Weight on the split squats should be light/moderate

For the Deficit Deadlifts stand on a 4in riser.