Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

OLY

Snatch grip push press (10-8-6-4-3)

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 Push Press:

– 10, 8, 6, 4, 3 (heavy triple)

Work up to a 3 rep using the reps prior (10,8,6,4) as building sets.

Record heavy Triple as your score for load

Front Box squat (10-8-6-4-3-)

Front Box Squat:

– 10, 8, 6, 4, 3 (heavy triple)

Work up to a 3 rep using the reps prior (10,8,6,4) as building sets.

Box Height should be set at parallel. Keep the elbows high and core tight! don’t rest at the bottom.

Record heavy Triple as your score for load

Bench Press (10-10-8-6)

1×10 Reps

1×10 Reps

1×8 Reps

1×6 Reps

* Rest as needed between sets, work up in weight *

Accessory

3 sets

10 Ring rows (feet up on box)

12 Med Ball GHD sit-ups

10 Reverse Hypers