Announcements
We will be following the NCFit programming found under the “CrossFit” heading, not “ A Mayhem”…for the next cycle. Get ready to enhance your barbell skills.
Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the jerk primer and then the DB push jerk from this video:
youtu.be/ESWsqWzMLMo
and then we’re doing the Hang Power Clean + Squat Clean + Power Clean complex from here:
youtu.be/lYAM5nnV__k?t=10
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
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Prone Is, Ts, & Ys (no weight or very light plates)
Dumbbell Push Press + Dumbbell Push Jerk + Dumbbell Split Jerk (3 Rounds for weight)
3 Sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
*Rest as needed between sets
Athletes Notes
Double Dumbbell Push Press + Double Dumbbell Push Jerk + Double Dumbbell Split Jerk
Example Sets
Set 1:
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
-rest as needed-
Set 2:
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
-rest as needed-
Set 3:
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
Dumbbell Push Jerk
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*rest 2-3 minutes between sets
*Score weight of Dumbbell Push Jerk. Weight of Dumbbell Push Jerk in notes.
Athletes Notes
Dumbbell Push Jerk
Example Sets
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-rest 3 minutes before next part-
Set 1:
20 Unbroken Dumbbell Push Jerk @ 7.5-8/10 RPE
-rest 2-3 minutes-
Set 2:
20 Unbroken Dumbbell Push Jerk @ 7.5-8/10 RPE
Hang Power Clean + Squat Clean + Power Clean
2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)
3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean (touch and go)
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Hang Power Clean + Squat Clean + Power Clean
Example Sets
Set 1:
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @150lb
-rest as needed-
Set 2:
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @155lb
-rest as needed-
Set 3:
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @160lb
-rest as needed-
Set 4:
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @160lb
-rest as needed-
Set 5:
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @165lb
*Based on a 200lb 1RM Clean.