Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Dumbbell warm-up and Snatches from here:
youtu.be/5M2_lkDc21I
and then we’re doing the Power Clean + Push Jerk complex from here:
youtu.be/Jumhj93ZdOE?t=19
and we’re finishing with the accessory (without the barbell deadlifts) from here:
youtu.be/5M2_lkDc21I?t=103
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
Dumbbell Complex (3 Rounds for weight)
3 Sets
5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat
-Directly Into-
5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat
*Rest as needed between sets.
*Score is an emoji. Log weights for everything in notes.
Athletes Notes
Dumbbell Hang Snatch + Dumbbell Overhead Squat + Dumbbell Hang Snatch + Dumbbell Overhead Squat
Snatch
3 Sets
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest as needed 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 @130lb
-Rest as needed-
Set 2:
2 Snatch @130lb
-Rest as needed-
Set 3:
1 Snatch @130lb
-Rest as needed-
Set 4:
3 Snatch @140lb
-Rest as needed-
Set 5:
2 Snatch @140lb
-Rest as needed-
Set 6:
1 Snatch @140lb
-Rest as needed-
Set 7:
1 Snatch @150lb
-Rest as needed-
Set 8:
1 Snatch @150lb
-Rest as needed-
Set 9:
1 Snatch @150lb
-Rest as needed-
Set 10:
1 Snatch (As heavy as possible)
-Rest as needed-
Set 11:
1 Snatch (As heavy as possible)
-Rest as needed-
Set 12:
1 Snatch (As heavy as possible)
*Based on a 200lb 1RM Snatch.
Power Clean + Push Jerk
3 Sets
3 Power Clean + 3 Push Jerk @60-65% 1RM Power Clean
2 Sets
2 Power Clean + 2 Push Jerk @70-75% 1RM Power Clean
3 Sets
1 Power Clean + 1 Push Jerk @75+% 1RM Power Clean
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
Example Sets
Set 1:
3 Power Clean + 3 Push Jerk @130lb
-rest as needed-
Set 2:
3 Power Clean + 3 Push Jerk @130lb
-rest as needed-
Set 3:
3 Power Clean + 3 Push Jerk @130lb
-rest as needed-
Set 4:
2 Power Clean + 2 Push Jerk @145lb
-rest as needed-
Set 5:
2 Power Clean + 2 Push Jerk @145lb
-rest as needed-
Set 6:
1 Power Clean + 1 Push Jerk @155lb
-rest as needed-
Set 7:
1 Power Clean + 1 Push Jerk @155lb
-rest as needed-
Set 8:
1 Power Clean + 1 Push Jerk @155lb
*Based on a 200lb 1RM Power Clean.
Accessory Work (Checkmark)
3 Sets
7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg)
:20 Kettlebell Arms Out Squat Hold
*Rest 60-90 seconds in between each set.
*Score is an emoji. Log weights for everything in notes.
Athletes Notes
Single Leg Kettlebell Deadlift
Kettlebell Arms Out Squat Hold – in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat.