Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Snatches from here:
youtu.be/It6SFvup6Is?t=66
and then we’re doing the Snatch Pulls from here:
youtu.be/u246F1iExdA?t=101
and we’re finishing with the weighted strict pull-ups from here:
youtu.be/WNqf1uU5L_c?t=67
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
– 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
3 Snatch @ 60-65%
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
3 Snatch @120lb
-rest 2 minutes-
Set 2:
2 Snatch @130lb
-rest 2 minutes-
Set 3:
1 Snatch @140lb
-rest 2 minutes-
Set 4:
3 Snatch @130lb
-rest 2 minutes-
Set 5:
2 Snatch @140lb
-rest 2 minutes-
Set 6:
1 Snatch @150lb
-rest 2 minutes-
Set 7:
1 Snatch @160lb
-rest 2 minutes-
Set 8:
1 Snatch @170lb
-rest 2 minutes-
Set 9:
1 Snatch @180lb
-rest 2 minutes-
Set 10:
1 Snatch @200lb
-rest 2 minutes-
Set 11:
1 Snatch @210lb
*Based on a 200lb 1RM Snatch.
Snatch Pull
3 Sets
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Pull
Example Sets
Set 1:
Snatch Pull @220lb
Snatch Pull @220lb
Snatch Pull @220lb
-rest as needed-
Set 2:
Snatch Pull @220lb
Snatch Pull @220lb
Snatch Pull @220lb
-rest as needed-
Set 3:
Snatch Pull @230lb
Snatch Pull @230lb
Snatch Pull @230lb
*Based on a 200lb 1RM Snatch.
Weighted Pull-ups
5-7 Sets to establish a 1RM Weighted Pull Up
-Then-
2 Sets
Max Strict Pull Ups
*Rest 2-3 minutes between sets.
**Score 1RM Weighted Pull Up. Number of Strict Pull Ups in notes.
Athletes Notes
Weighted Strict Pull Up
Strict Pull Up