Mayhem Affiliate – Burgener Strength – Sat, Dec 21

By tmurch17Uncategorized

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

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Videos (No Measure)

We’re starting with power clean double from here:

youtu.be/6WV0vUxiKm4?t=8

and then we’re doing the knee health from here:

youtu.be/6WV0vUxiKm4?t=57

and we’re finishing with the core work from here:

youtu.be/3J9czmYY9ww?t=63

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 – all to power position

Burgener Warm Up Clean – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

3x High Hang Clean + 3x Hang Clean + 3x Clean

Power Clean

Take 12 minutes to build to a heavy double Power Clean.

-Then-

20 Sets (New set every :30)

1 Power Clean @80-85% of established double for the day.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Clean

Example Sets

Take 12 minutes to build to a heavy double Power Clean

-rest as needed-

@ 0:00

1 Power Clean @160lb

@ 0:30

1 Power Clean @160lb

@ 1:00

1 Power Clean @160lb

@ 1:30

1 Power Clean @160lb

@ 2:00

1 Power Clean @160lb

@ 2:30

1 Power Clean @160lb

@ 3:00

1 Power Clean @160lb

@ 3:30

1 Power Clean @160lb

@ 4:00

1 Power Clean @160lb

@ 4:30

1 Power Clean @160lb

@ 5:00

1 Power Clean @160lb

@ 5:30

1 Power Clean @160lb

@ 6:00

1 Power Clean @160lb

@ 6:30

1 Power Clean @160lb

@ 7:00

1 Power Clean @160lb

@ 7:30

1 Power Clean @160lb

@ 8:00

1 Power Clean @160lb

@ 8:30

1 Power Clean @160lb

@ 9:00

1 Power Clean @160lb

@ 9:30

1 Power Clean @160lb

*Based on a 200lb set of 2 Power Clean.

Core Work (Checkmark)

2 Sets (Not for time)

15 Weighted Abmat Sit Up

20 Dumbbell Pull Throughs in Plank Position

10 Kettlebell Side Bends (each side)

Athletes Notes

Weighted Ab Mat Sit Ups

Dumbbell Plank Pull Through

Kettlebell Side Bends