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) – Box Step Up

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

7 Side Lying Hip Raise – 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 move

Movement prep

3 Sets:

20 steps of One up, One down Kettlebell Walking Lunge (hold one KB overhead and one in the front rack position. Switch at 10 steps)

20 Weighted Barbell Back Extension

10 Side Lying Hip Raise (each side)

Snatch grip push press+snatch balance (5-4-4)

3 Snatch Push Press + 2 Snatch Balance @ 75% 1 RM Snatch

2 Snatch Push Press + 2 Snatch Balance @ 80-85% 1 RM Snatch

2 Snatch Push Press + 2 Snatch Balance @ 85+% 1 RM Snatch

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

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE

3 Muscle Snatch off the Blocks + 3 Snatch Drop @ 6.5/10 RPE

Off the blocks Snatch Pull + Snatch (2-2-1-2-2-1-1-1)

2 Off the blocks Snatch Pull + 1 Snatch @ 65% 1 RM Snatch

2 Off the blocks Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

1 Off the blocks Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

2 Off the blocks Snatch Pull + 1 Snatch @ 70% 1 RM Snatch

2 Off the blocks Snatch Pull + 1 Snatch @ 75% 1 RM Snatch

1 Off the blocks Snatch Pull + 1 Snatch @ 80% 1 RM Snatch

1 Off the blocks Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch

1 Off the blocks Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

*Barbell right above knees

Accessory

3 Sets:

5-10 Weighted Strict Pull Ups

1 Minute Weighted Straight Arm Plank