Mayhem Affiliate – Burgener Strength – Sat, May 24

Crossfit Lillington – Mayhem Affiliate – Burgener Strength

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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 Balance + Jerk + Press in Split

3 Sets

3 Jerk Balance + 3 Jerk + 3 Press in Split @5/10 RPE

*Rest as needed between sets.

Athletes Notes

Jerk Balance + Jerk + Press in Split

Clean and Jerk

5 Sets (New set every minute)

1 Clean & Jerk @72-75% 1RM Clean & Jerk

-Directly into-

5 Sets (New set every minute)

1 Clean & Jerk @77-80% 1RM Clean & Jerk

-Directly into-

5 Sets (New set every minute)

1 Clean & Jerk @82-85% 1RM Clean & Jerk

-Directly into-

5 Sets (New set every minute)

1 Clean & Jerk @88% 1RM Clean & Jerk

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

Snatch

5 Sets (New set every minute)

1 Snatch @72-75% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @77-80% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @82-85% 1RM Snatch

-Directly into-

5 Sets (New set every minute)

1 Snatch @88% 1RM Snatch