Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

Barbell primer

1 (5) Position Pause Snatch Deadlift + 3 Pause Hang Power Snatch (pause in dip for 3 seconds) + 3 Heaving Snatch Balance x 3 sets.

Snatch Push Press + Overhead Squat (4×5)

1 Snatch Push Press + 5 Overhead Squat:

Record each set as 1 of your scores for load

Work up to a comfortable heavy set.

You can Push Press or Push Jerk the weight up. All we really care about is the 5 Overhead Squats.

Snatch from below knee (1×3)

3 Snatch from Below The Knee:

Record each set as 1 of your scores for load

Work up to a comfortable heavy 3 in 5-6 working sets.

3 Rep is completed unbroken. Remember, off the start to stand the bar up to the top of the deadlift and then descend down below the knee to begin.

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Snatch Grip Deadlift (1×5)

Deficit Snatch Grip Deadlift:

– Establish a 5 RM for the day. Then, perform a drop set at 10% and 15% of that 5RM.

Work up to a 5 RM. Take a minute or so and then go into the 2 drop sets

Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.

Try and reach a heavy 5 rep in 5-6 working sets (not including light warm up set).

Record heaviest set as your score for load

Stand on a 2-4in riser for the Deficit Snatch Deadlifts

Accessory

3 sets:

10 Supinated Grip Bent Over Barbell Row (pull to hips)

10 Deficit Push-ups