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 (3-2-1-2-2-1)

Split Jerk:

3 x @65%

2 x @70%

1 x @75-80%

2 x @70%

2 x @75%

1 x @80%

Front Box squat (4×3)

3 Front Rack Box Squat x 4 sets @100% of 1RM Front Squat

Push Press (3-2-1-2-2-1)

Push Press:

3 x @ 70%

2 x @ 75%

1 x @ 75-80%

2 x @ 75%

2 x @ 78-80%

1 x @ 85%

1 x @ 90%

1 x 90%+

Double DB bench press (5×5)

q5 Double Dumbbell Bench Press x 5 sets

Focus: Select a weight that you can control when sitting back to start and sitting up to finishing the set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Accessory

3 Sets

Single Arm Kettlebell Front Rack Wall Sit: 30 seconds each side

Single Leg Toes To Bar x 20

Single Arm Dumbbell OH Hold Walking Lunges 20 steps (10/10)