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 Double Dumbbell Alternating Split Snatch (5 each leg)
10 Goblet Hold Jump Squats
50ft Dumbbell Overhead Carry w/2 Dumbbell Push Press every 10ft
Athletes Notes
Alternating Dumbbell Split Snatch
Kettlebell Goblet Hold Jump Squats
Double Dumbbell Overhead Walking Carry
Push Press + Push Jerk
3 Push Press + 2 Push Jerk @ 55% 1 RM Jerk
3 Push Press + 2 Push Jerk @ 60% 1 RM Jerk
2 Push Press + 1 Push Jerk @ 65% 1 RM Jerk
2 Push Press + 1 Push Jerk @ 70% 1 RM Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk + Jerk – don’t do final jerk in video
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
3 Push Press + 2 Push Jerk @110lb
-rest as needed-
Set 2:
3 Push Press + 2 Push Jerk @120lb
-rest as needed-
Set 3:
2 Push Press + 1 Push Jerk @130lb
-rest as needed-
Set 4:
2 Push Press + 1 Push Jerk @140lb
*Based off of 200lb 1RM Jerk.
Power Clean + Pause Split Jerk
2 Power Clean + 2 Pause Split Jerk @ 55% 1 RM Clean and Jerk
2 Power Clean + 2 Pause Split Jerk @ 60% 1 RM Clean and Jerk
2 Power Clean + 2 Pause Split Jerk @ 65% 1 RM Clean and Jerk
1 Power Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk
1 Power Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk
*No touch n go. All Singles
*Pause Split Jerk: Pause in split for 2 seconds.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
Set 1:
2 Power Clean + 2 Pause Split Jerk @110lb
-rest as needed-
Set 2:
2 Power Clean + 2 Pause Split Jerk @120lb
-rest as needed-
Set 3:
2 Power Clean + 2 Pause Split Jerk @130lb
-rest as needed-
Set 4:
1 Power Clean + 1 Pause Split Jerk @140lb
-rest as needed-
Set 5:
1 Power Clean + 1 Pause Split Jerk @150lb
*Based off of 200lb 1RM Clean and Jerk
Power Clean
2 Sets
10 Power Cleans @ 135/95# or 65-70% 1 RM Power Clean
8 Power Cleans @ 155/105# or 70-75% 1 RM Power Clean
6 Power Cleans @ 185/135# or 75-80% 1 RM Power Clean
4 Power Cleans @ 225/155# or 80-85% 1 RM Power Clean
2 Power Cleans @ 255/175# or 85-90% 1 RM Power Clean
*Rest 3-5 minutes between sets.
*Cycled or fast singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean
How to approach the lifts
Record each set as 1 of your scores for load
Examples Sets
10 Power Cleans @135lb
8 Power Cleans @145lb
6 Power Cleans @155lb
4 Power Cleans @165lb
2 Power Cleans @175lb
-Rest 3-5 minutes-
Repeat
*Based off of 200lb 1RM Power Clean.