Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Jerk Primer and then the DB Split Jerks from this video:
youtu.be/0bq10rHcS0w
and then we’re doing the Squat Clean + Power Clean + Squat Clean Complex from here:
youtu.be/1qV0XrxuNUs?t=9
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)
Jerk Primer (3 Rounds for weight)
3 Sets
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets
Athletes Notes
Double Dumbbell Single Arm Push Press +
Double Dumbbell Single Arm Push Jerk +
Double Dumbbell Single Arm Split Jerk
Example Sets
Set 1:
6 Double Dumbbell Single Arm Push Press + 6 Double Dumbbell Single Arm Push Jerk + 6 Double Dumbbell Single Arm Split Jerk @5/10 RPE
-rest as needed-
Set 2:
6 Double Dumbbell Single Arm Push Press + 6 Double Dumbbell Single Arm Push Jerk + 6 Double Dumbbell Single Arm Split Jerk @5/10 RPE
-rest as needed-
Set 3:
6 Double Dumbbell Single Arm Push Press + 6 Double Dumbbell Single Arm Push Jerk + 6 Double Dumbbell Single Arm Split Jerk @5/10 RPE
Double Dumbbell Split Jerk
Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
*Score Dumbbell Push Jerk in notes.
Athletes Notes
Double Dumbbell Split Jerks
Double Dumbbell Push Jerk
Example Sets
Take 10-12 min to establish a heavy set of 4 of Double Dumbbell Split Jerk
-rest 3 minutes-
15 Unbroken Double Dumbbell Push Jerk @8-8.5/10 RPE
-rest 90 seconds-
15 Unbroken Double Dumbbell Push Jerk @8-8.5/10 RPE
Squat Clean + Power Clean + Squat Clean
2 Sets
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean
3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.
*Touch and go reps.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean + Power Clean + Squat Clean
Example Sets
Set 1:
1 Squat Clean + 1 Power Clean + 1 Squat Clean @160lb
-rest as needed-
Set 2:
1 Squat Clean + 1 Power Clean + 1 Squat Clean @160lb
-rest as needed-
Set 3:
1 Squat Clean + 1 Power Clean + 1 Squat Clean @170lb
-rest as needed-
Set 4:
1 Squat Clean + 1 Power Clean + 1 Squat Clean @170lb
-rest as needed-
Set 5:
1 Squat Clean + 1 Power Clean + 1 Squat Clean @175lb
*Based on a 200lb 1RM Clean.