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

3 sets:

Weighted Pull Ups x 8-10 reps

Single DB Step Ups x 6 each leg (70#/50#) – you choose where to hold it

L- Seated DB Z Press x 5 (heavy)

3. Barbell Prep

A) Burgener Warm up Snatch – 3-5 reps at each position

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 of each movement

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”

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

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

3 Heaving Snatch Balance @ 3/10 RPE

rest 60 seconds

3 Heaving Snatch Balance @ 4/10 RPE

rest 60 seconds

2 Heaving Snatch Balance @ 5/10 RPE

rest 60 seconds

2 Heaving Snatch Balance @ 6/10 RPE

rest 60 seconds

1 Heaving Snatch Balance @ 7/10 RPE

rest 60 seconds

1 Heaving Snatch Balance @ 8/10 RPE

Snatch Balance (1×1)

Take 10 Minutes to build to a heavy single for the day

* Rest as needed in between sets. With lighter weights, your rest will be a little shorter than when you progress to heavier loads. Plan accordingly

Behind The Neck Jerk (3-2-2-2-)

1 Behind the Neck Jerk + 2 Jerks x 2 sets @65-70% (OR 6.5-7/10 RPE)

-Rest 60-90 Seconds-

1 Behind the Neck Jerk + 1 Jerks x 1 sets @70- 75% (OR 7-7.5/10 RPE)

-Rest 60-90 Seconds-

1 Behind the Neck Jerk + 1 Jerks x 1 sets @75-80% (OR 7.5-8/10 RPE)

-Rest 60-90 Seconds-

1 Behind the Neck Jerk + 1 Jerks x 1 sets @85-90% (OR 8.5-9/10 RPE)

Snatch Grip Deadlift (3×3)

3 Snatch Grip Deadlift x 3 sets @ 100% 1RM Snatch (OR 10/10 RPE)

– Stand on a 2in riser

* Rest as needed between sets *

* If the percentages feel heavier than the associated RPE, then go off of RPE *