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

High Hang Muscle Snatch + Heaving Snatch Balance + Snatch Drop (4×9)

3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop x 4 sets

Record each set as 1 of your scores for load

Weight should be light and smooth

High-Hang Snatch (5×3)

3 High Hang Snatch x 5 sets

Work up to a comfortable heavy 3

Record each set as 1 of your scores for load

Deficit Snatch Deadlifts (5-3-1)

Deficit Snatch Grip Deadlift:

5 reps @ 72%

3 reps @ 82%

1 rep @ 92%

Record each set as 1 of your scores for load

2-3in Deficit

Once the 5-3-1 is complete roll right into the 5×5 sets

Deficit Snatch Deadlifts (5×4)

4 Deficit Snatch Deadlift @75% x 5 sets

Record each set as 1 of your scores for load

Deficit should be set at 2-3 inches

Flow- 5 Deficit Snatch Deadlift + 20 Back Rack Walking Lunge

Be explosive on the Box Jumps, land softly and no rebounding.

Strength (upper)

Bench Press (5-3-1)

Bench Press:

5 reps @ 72%

3 reps @ 82%

1 rep @ 92%

Record each set as 1 of your scores for load

Once the 5-3-1 is complete roll right into the 5×5 sets

Bench Press (5×4)

4 Bench Press @75% x 5 sets

* Superset 10-15 Explosive Push Ups (this isn’t quite a clapping push up, but try and leave the ground a bit)