Open Gym Strength and Conditioning – Mayhem Burgener Strength

Warm-up

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

4. Workout Prep (Done after all the lifting)

1 Set (at workout pace)

4 Pull Ups

3 Chest to bar Pull Ups

2 Bar Muscle Ups

5 Calorie Row

Back Squat (4×2)

2 Back Squat x 4 sets

* Rest as needed between sets *

Front Rack Lunge & Push Press + Push Jerk + Jerk (5×6)

You will do 5 sets of 6 reps of Front Rack Lunges and 1 rep of (Push Press + Push Jerk + Jerk) (30 total Front Rack Lunges and 15 total Push Press + Push Jerk + Jerk)

We have laid out both below so you can score each for load

Front Rack Lunge (5×6)

6 Front Rack Lunge x 5 sets

– Superset with Push Press + Push Jerk + Jerk (Building to a heavy single for the day in 5 sets)

– You will need 2 barbells

* Rest as needed between sets *

Push Press + Push Jerk + Jerk (5×3)

1 Push Press + Push Jerk + Jerk for load x 5 working sets

– Superset with Front Rack Lunge

– You will need 2 barbells

* Rest as needed between sets *

Power Clean + Push Jerk Barbell Cycling (10-8-6-4-2)

1 Power Clean + 1 Push Jerk Barbell Cycling

Barbell Cycling x 5 reps (5 total power clean + 5 total push jerk = 10 alternating reps)

*Start light and Build up in weight each set

*Rest as needed between sets