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 alternating movements:

5 Position Snatch Deadlift ( 1″ off floor, below the knee, above the knee, mid thigh, Power position) + Muscle Snatch (Slow from the floor until midthigh and then explode) +Tall Snatch: (3+3+3)

3 Pressing Snatch Balance

3. Barbell Prep

Coach B Coaching Burgner Warm Up Snatch

Coach B Coaching Skill Transfer Exercises Snatch

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

2 Burpee Box Jump Overs (at workout height)

2 Toes to Bar

2 Burpee Box Jump Overs (at workout height)

2 Toes to Bar

Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat (5-5-4-4)

3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% (OR 7.5-8/10 RPE) 1 RM Snatch

* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Snatch high pull+ power snatch+ snatch (3-3-3)

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 60-65% (OR 6-6.5/10 RPE) 1 RM Snatch

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 65- 70% (OR 6.5-7/10 RPE) 1 RM Snatch

1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 70-75% (OR 7-7.5/10 RPE) 1 RM Snatch

* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Snatch high pull+ power snatch+ snatch (2-2-2)

1 Snatch High Pull + 1 Snatch @ 75-80% (OR 7.5-8/10 RPE) 1 RM Snatch

1 Snatch High Pull + 1 Snatch @ 80-85% (OR 8-8.5/10 RPE) 1 RM Snatch

1 Snatch High Pull + 1 Snatch @ 85+% (OR 8.5/10 RPE) 1 RM Snatch

* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.

Front Squat (2-2-2-2-2)

2 Front Squats x 5 sets @ 95-105% 1 RM Clean (9.5-10/10 RPE)

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