Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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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
** full details in coach notes **
Coaches Notes
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Successory (Optional) (Checkmark)
3 Sets
10 Heavy Alternating Single Arm Kettlebell Swing (5 each arm)
10 Barbell Back Rack Step Up
20 Heavy Kettlebell Side Bend (10 each side)
Athletes Notes
Alternating Single Arm Kettlebell Swings
Back Rack Step Ups
Kettlebell Side Bends
Muscle Clean + Strict Press + Close Grip Overhead Squat
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5/10 RPE
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
Athletes Notes
Demo Videos
Muscle Clean + Strict Press + Close Grip Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5/10 RPE
-rest as needed-
Set 2:
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 3:
3 Muscle Clean + 3 Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
3 Position Power Clean (Floor, Above Knee, Mid Thigh) + Push Jerk
3 Position Power Clean + 2 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Power Clean + 2 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73% 1 RM Clean and Jerk
3 Position Power Clean + 1 Push Jerk @ 73+% 1 RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
3 Position Power Clean Floor, Above Knee, Mid Thigh + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Position Power Clean + 2 Push Jerk @120lb
-rest as needed-
Set 2:
3 Position Power Clean + 2 Push Jerk @130lb
-rest as needed-
Set 3:
3 Position Power Clean + 1 Push Jerk @140lb
-rest as needed-
Set 4:
3 Position Power Clean + 1 Push Jerk @145lb
-rest as needed-
Set 5:
3 Position Power Clean + 1 Push Jerk @150lb
*Based off of 200lb 1RM Clean and Jerk.
Split Jerk
Take 10 minutes or 5 singles to build to a heavy Split Jerk. Practice making bigger jumps.
-Then-
Take 80% of that 1 RM and hit for 3 singles.
*Score heavy single weight and 80% of that heavy single weight.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
1 Split Jerk @95lb
-rest as needed-
Set 2:
1 Split Jerk @115lb
-rest as needed-
Set 3:
1 Split Jerk @135lb
-rest as needed-
Set 4:
1 Split Jerk @155lb
-rest as needed-
Set 5:
1 Split Jerk @185lb
-rest as needed-
Set 6:
1 Split Jerk @150lb
-rest as needed-
Set 7:
1 Split Jerk @150lb
-rest as needed-
Set 8:
1 Split Jerk @150lb
*Based off of 200lb 1RM Split Jerk