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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