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

Split Jerk (4×2)

2 Split Jerk x 4 sets

*Within 10% of the 2RM established on Monday.

Front Box squat (4×2)

2 Front Rack Box Squat x 4 working sets

* As Heavy As Possible

Push Press (4×2)

2 Push Press x 4 sets

*Within 10% of the 2RM established on Monday.

Bench Press (4×2)

2 Back Squats x 4 sets

* within 10% of the 2RM established on day one

Accessory

60 Second Single Arm Kettlebell Front Rack Wall Sit (30 seconds each side)

20 Single Leg Toes To Bar

20 Single Arm Dumbbell Overhead Hold Walking Lunges (10 Each side)