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:

20 Double Kettlebell Front Rack Walking Lunge (heavy) (10 each side)

15 Tempo Back Extension (1 second at the bottom, 3 seconds at the top)

7 Side Lying Hip Raise

3. Barbell Prep

Burgener Warm up Snatch: 3-5 reps at each movement

Coach B Coaching Skill Transfer Exercises Snatch: 3-5 reps at each movement

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

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

Snatch Push Press + Pause Overhead Squat (3 seconds at the top and bottom) (6-6-5)

Snatch Push Press + Pause Overhead Squat (3 seconds at the top and bottom)

Off the Blocks Muscle Snatch + Snatch Drop (3×6)

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 5/10 RPE

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 5/10 RPE

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 5/10 RPE

*Rest as needed between sets

Off the Blocks Pause Snatch (barbell right above knee) (Pause for 2 seconds in the receive position before standing) (1×1)

3 Pause Snatch off the Blocks @ 65% (OR 6.5/10 RPE) 1 RM Snatch

2 Pause Snatch off the Blocks @ 70% (OR 7/10 RPE) 1 RM Snatch

1 Pause Snatch off the Blocks @ 75% (OR 7.5/10 RPE) 1 RM Snatch

3 Pause Snatch off the Blocks @ 70% (OR 7/10 RPE) 1 RM Snatch

2 Pause Snatch off the Blocks @ 75% (OR 7.5/10 RPE) 1 RM Snatch

1 Pause Snatch off the Blocks @ 80% (OR 8/10 RPE) 1 RM Snatch

1 Pause Snatch off the Blocks @ 80% (OR 8/10 RPE) 1 RM Snatch

1 Pause Snatch off the Blocks @ 80% (OR 8/10 RPE) 1 RM Snatch

* Rest as needed in between sets

* 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.