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

See written workout.

3. Barbell Prep

Snatch:

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

Movement prep

3 Sets:

50m HEAVY Sandbag Bear Hug Carry

10 Single Leg KB RDL (Each Side)

:45 Forearm Side Plank Hold (Each Side)

Sandbag Bear Hug Carry

Single Leg RDL

Side Plank

Strict Muscle Snatch + Snatch Strict Press Behind the Neck + Tempo Overhead Squat + Snatch Drop (3×10)

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5/10 RPE

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 5.5/10 RPE

3 Strict Muscle Snatch + 3 Snatch Strict Press Behind the Neck + 1 Tempo Overhead Squat (5 seconds down, 5 seconds up) + 3 Snatch Drop @ 6/10 RPE

Snatch Deadlift to mid Thigh + Snatch Pull + Power Snatch (3X3)

1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6/10 RPE

1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE

1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

Snatch Pull + Power Snatch (3X2)

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

1 Snatch Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch

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

Accessory

3 Sets

5-10 Strict Wide Grip Pull Ups

10 Plank DB Pull Throughs (Each Side)