3/9/22

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

Junkyard Dog Part 1

Junkyard Dog Part 2

3. Barbell Prep

Muscle Clean + Strict Press: (3+3) x 3 sets

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace):

2 Step back Lunges

2 Deadlifts (at workout weight)

10 Doule Unders

Back Squat (6×1)

1 Back Squat:

Build to a heavy single in 6 sets

* Rest as needed between sets *

Goblet hold step up (4×10)

4 sets of 10 Goblet Hold Step Ups

– Superset with Push Press x 3 reps (Building to a heavy triple for the day in 4 sets)

– You will need 2 barbells

* Rest as needed between sets *

Push Press (4×3)

3 Push Press for load x 4 sets:

– Superset with Goblet Hold Step Ups

– You will need 2 barbells

* Rest as needed between sets *

Power snatch + OHS (8-6-4-2)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 4 reps (4 total power snatch + 4 total Overhead Squat = 8 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 3 reps (3 total power snatch + 3 total Overhead Squat = 6 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 2 reps (2 total power snatch + 2 total Overhead Squat = 4 alternating reps)

1 Power Snatch + 1 Overhead Squat Barbell Cycling x 1 reps (1 total power snatch + 1 total Overhead Squat = 2 alternating reps)

*Start light and Build up in weight each set

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