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

3 Sets:

3 Muscle Clean + 3 Tall Clean +3 Press in Front Squat Position

Back Squat (5-4-3-2-1)

5 Back Squat

-rest as needed-

4 Back Squat

-rest as needed-

3 Back Squat

-rest as needed-

2 Back Squat

-rest as needed-

1 Back Squat

* Build to a heavy single for the day

front rack reverse lunges (4-4-4-4-4)

4 Front Rack Lunge x 5 sets

– Superset with 2 Push Jerk (building in weight until you reach a heavy double for the day)

– You will need 2 barbells

* Rest as needed between sets *

Push Jerk (5×2)

2 Push Jerk x 5 working sets

– Superset with Front Rack Lunge

– You will need 2 barbells

* Rest as needed between sets *

Squat Clean + Push Jerk Barbell Cycling (1×1)

1 Squat Clean + 1 Push Jerk x 4 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk x 3 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk x 2 reps

-Rest as needed-

1 Squat Clean + 1 Push Jerk

*Start light and Build up in weight each set