Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Burgener Clean Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Muscle Clean
Muscle Clean 5×3
3 Muscle Cleans @ 6/10 RPE
3 Muscle Cleans @ 6.5/10 RPE
3 Muscle Cleans @ 7/10 RPE
3 Muscle Cleans @ 7/10 RPE
3 Muscle Cleans @ 7/10 RPE
Demo Videos
Muscle Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Muscle Cleans @ 6/10 RPE
-rest as needed-
Set 2:
3 Muscle Cleans @ 6.5/10 RPE
-rest as needed-
Set 3:
3 Muscle Cleans @ 7/10 RPE
-rest as needed-
Set 4:
3 Muscle Cleans @ 7/10 RPE
-rest as needed-
Set 5:
3 Muscle Cleans @ 7/10 RPE
Clean Pull + Pause Power Clean + Pause Push Jerk
Clean Pull + Pause Power Clean + Pause Push Jerk 5×3
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
*Pause in bottom of clean for 2 seconds.
**Pause in the receive of the push jerk for 2 seconds.
Demo Videos
Clean Pull + Pause Power Clean + Pause Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE
-rest as needed-
Set 2:
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE
-rest as needed-
Set 3:
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE
-rest as needed-
Set 4:
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE
-rest as needed-
Set 5:
1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE
Pause Rack Jerk + Rack Jerk
Pause Rack Jerk + Rack Jerk 5×2
1 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
1 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
1 Pause Rack Jerk + 1 Rack Jerk @ 7/10 RPE
1 Pause Rack Jerk + 1 Rack Jerk @ 7.5/10 RPE
1 Pause Rack Jerk + 1 Rack Jerk @ 8/10 RPE
*Pause in split for 3 seconds.
Demo Videos
Pause Rack Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Pause Rack Jerk + 1 Rack Jerk @ 6/10 RPE
-rest as needed-
Set 2:
1 Pause Rack Jerk + 1 Rack Jerk @ 6.5/10 RPE
-rest as needed-
Set 3:
1 Pause Rack Jerk + 1 Rack Jerk @ 7/10 RPE
-rest as needed-
Set 4:
1 Pause Rack Jerk + 1 Rack Jerk @ 7.5/10 RPE
-rest as needed-
Set 5:
1 Pause Rack Jerk + 1 Rack Jerk @ 8/10 RPE