Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Power Clean + Push Jerk complex from here:
youtu.be/lEDurpu1zsA?t=9
and then we’re doing the Split Jerks and the Straddle Seated Dumbbell Z Press + Bent Over Row complex from here:
youtu.be/6-T1cPdYrvs?t=10
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.
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
Burgener Warm Up Clean
Prone Is, Ts, & Ys (no weight or very light plates)
Power Clean + Push Jerk
3 Sets
3 Power Clean + 3 Push Jerk @65-70% 1RM Power Clean
2 Sets
2 Power Clean + 2 Push Jerk @75-80% 1RM Power Clean
3 Sets
1 Power Clean + 1 Push Jerk @80+% 1RM Power Clean
*Rest as needed between sets.
*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 @135lb
-rest as needed-
Set 2:
3 Power Clean + 3 Push Jerk @135lb
-rest as needed-
Set 3:
3 Power Clean + 3 Push Jerk @135lb
-rest as needed-
Set 4:
2 Power Clean + 2 Push Jerk @150lb
-rest as needed-
Set 5:
2 Power Clean + 2 Push Jerk @150lb
-rest as needed-
Set 6:
1 Power Clean + 1 Push Jerk @160lb
-rest as needed-
Set 7:
1 Power Clean + 1 Push Jerk @160lb
-rest as needed-
Set 8:
1 Power Clean + 1 Push Jerk @165lb
*Based on a 200lb 1RM Power Clean.
Split Jerk
10 Minutes (Every minute on the minute)
Min 1-2:
3 Split Jerk
Min 3-5:
2 Split Jerk
Min 5-10:
1 Split Jerk
*Start around 55-60% and work up to 80-85%.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk
Example Sets
@0:00
3 Split Jerk @115lb
@1:00
3 Split Jerk
@2:00
2 Split Jerk
@3:00
2 Split Jerk
@4:00
2 Split Jerk
@5:00
1 Split Jerk
@6:00
1 Split Jerk
@7:00
1 Split Jerk
@8:00
1 Split Jerk
@9:00
1 Split Jerk @170lb
*Based off 200lb 1RM Split Jerk.
Straddle Seated Dumbbell Z Press + Bent Over Row (Checkmark)
3 Sets
10-12 Straddle Seated Dumbbell Z Press @6-6.5/10 RPE
5 Supinated Grip Barbell Bent Over Row @8.5-9/10 RPE
*Rest 2-3 minutes between sets.
*Score is a checkmark. Log weights for everything in notes.
Athletes Notes
Seated Double Dumbbell Z Press – seated in straddle
Barbell Supinated Bent Over Row