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

4. Movement Prep

Barbell Primer

5. Workout Prep (complete after finishing all Strength)

Bike:

Arms & Legs: 2 minutes easy, 20sec mod, 10sec fast,

Rest 30sec,

Legs Only: 40sec easy, 20sec mod, 10sec fast,

Rest 30sec,

Arms Only: 40sec easy, 20sec mod, 10sec fast

Rest 30sec,

Arms & Legs: 1 minutes easy

Barbell primer

1 Slow Snatch Pull (slow to mid thigh and then jump and shrug) + 1 Slow Snatch High Pull (slow to mid thigh and then jump and shrug + elbows high) + 1 Slow Power Snatch. + 1 Slow Snatch x 3 sets.

* Focus on holding positions and pushing through the floor with your feet.

Snatch Balance (3-3-2-2-1-1)

power snatch + snatch + power snatch (2×4…3×3)

1 Power Snatch + 2 Snatch + 1 Power Snatch x 2 sets

1 Power Snatch + 1 Snatch + 1 Power Snatch x 3 sets

* Work up in weight each set *

Deficit Snatch Deadlifts (4×3)

3 Deficit Snatch Grip Deadlift x 4 sets @100-105%of 1RM Snatch

* Rest as needed between sets *

Accessory

3 sets:

12 renegade row

5 seated tall box jumps