Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Jerk Primer and then the Split Jerks from this video:
youtu.be/WNqf1uU5L_c
and then we’re doing the Squat Cleans from here:
youtu.be/u246F1iExdA?t=7
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
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
*Perform 10 Split Jerk Lands in between sets.
Athletes Notes
Strict Press + Push Press + Push Jerk
Split Jerk Lands
Example Sets
Set 1:
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
-10 Split Jerk Lands-
Set 2:
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
-10 Split Jerk Lands-
Set 3:
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
Split Jerk
12 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets.
Athletes Notes
Split Jerk
Squat Clean
2 Squat Clean @ 60-65%
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Squat Clean
Example Sets
Set 1:
2 Squat Clean @120lb
-rest 2 mins-
Set 2:
2 Squat Clean @130lb
-rest 2 mins-
Set 3:
1 Squat Clean @140lb
-rest 2 mins-
Set 4:
2 Squat Clean @130lb
-rest 2 mins-
Set 5:
2 Squat Clean @140lb
-rest 2 mins-
Set 6:
1 Squat Clean @150lb
-rest 2 mins-
Set 7:
1 Squat Clean @160lb
-rest 2 mins-
Set 8:
1 Squat Clean @170lb
-rest 2 mins-
Set 9:
1 Squat Clean @180lb
-rest 2 mins-
Set 10:
1 Squat Clean @200lb
-rest 2 mins-
Set 11:
1 Squat Clean @210lb
*Based on a 200lb 1RM Squat Clean.