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 Tall Clean + 3 Strict Press + 3 (2 Position) Pause Jerk (1 3 second pause in dip + 1 3 second Pause in split)
4
Back Squat (4×3)
3 Back Squat x 4 sets
* Build to a heavy triple for the day
* Rest as needed between sets *
Front Rack Lunge (5×4)
4 Front Rack Lunge x 5 sets
– Superset with Power Clean + Push Press (Building to a heavy single for the day in 5 sets)
– You will need 2 barbells
* Rest as needed between sets *
Power clean and push press (5×2)
1 Power Clean & Push Press for load x 5 working sets
– Superset with Front Rack Lunge
– You will need 2 barbells
* Rest as needed between sets *
Power snatch + full snatch (complex) (10-8-6-4-2)
1 Power Snatch + 1 Squat Snatch Barbell Cycling x 5 reps (5 total power snatch + 5 total squat snatch = 10 alternating reps)
1 Power Snatch + 1 Squat Snatch Barbell Cycling x 4 reps (4 total power snatch + 4 total squat snatch = 8 alternating reps)
1 Power Snatch + 1 Squat Snatch Barbell Cycling x 3 reps (3 total power snatch + 3 total squat snatch = 6 alternating reps)
1 Power Snatch + 1 Squat Snatch Barbell Cycling x 2 reps (2 total power snatch + 2 total squat snatch = 4 alternating reps)
1 Power Snatch + 1 Squat Snatch Barbell Cycling x 1 reps (1 total power snatch + 1 total squat snatch = 2 alternating reps)
*Start light and Build up in weight each set
*Rest as needed between sets
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