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. Movement Prep

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

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

Snatch Balance (3-3-2-2)

3 Snatch Balances x 2 sets @70% of 1RM

2 Snatch Balances x 2 sets @75% of 1RM

* Rest 2 minutes between sets *

power snatch + snatch (4×2)

1 Power Snatch + 1 Snatch x 4 sets @70% of 1RM Snatch

* Rest 2 minutes between sets *

Deadlift (10×1)

Every min (10 minutes)

1 Deadlift

– Build to a heavy single for the day. A 9/10 on the RPE scale