Crossfit Lillington – Mayhem Affiliate – Burgener Strength
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus 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
Burgener Warm Up For the Clean @ 4/10 RPE
Burgener Warm Up For the Clean @ 4.5/10 RPE
Burgener Warm Up For the Clean @ 5/10 RPE
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Clean and Jerk
2 Clean and Jerk @ 60-65% 1 RM Clean and Jerk
2 Clean and Jerk @ 65-68% 1 RM Clean and Jerk
2 Clean and Jerk @ 70-73% 1 RM Clean and Jerk
1 Clean and Jerk@ 75-78% 1 RM Clean and Jerk
1 Clean and Jerk @ 75-78% 1 RM Clean and Jerk
1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean and Jerk @ 80-83% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
1 Clean and Jerk @ 90-93% 1 RM Clean and Jerk
1 Clean and Jerk @ 90-93%1 RM Clean and Jerk
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Snatch
2 Snatch @ 60-65% 1 RM Snatch
2 Snatch @ 65-68% 1 RM Snatch
2 Snatch @ 70-73% 1 RM Snatch
1 Snatch @ 75-78% 1 RM Snatch
1 Snatch @ 75-78% 1 RM Snatch
1 Snatch @ 80-83% 1 RM Snatch
1 Snatch @ 80-83% 1 RM Snatch
1 Snatch @ 85-88% 1 RM Snatch
1 Snatch @ 85-88% 1 RM Snatch
1 Snatch @ 90-93% 1 RM Snatch
1 Snatch @ 90-93% 1 RM Snatch
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Seated Alternating DB Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
*Pause for 1 second at top and bottom of each bar dip
**Score is for Bicep Curls
***Rest as needed between sets
Athletes Notes
Seated Dumbbell Alternating Bicep Curls
Bar Dips – Pause for 1 second at top and bottom
Example Sets
Set 1
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
-Rest as needed-
Set 2
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
-Rest as needed-
Set 3
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips
-Rest as needed-
Set 4
14 Seated Dumbbell Alternating Bicep Curls @ 7-8/10 RPE + 10 Pause Bar Dips