Crossfit Lillington – Mayhem Affiliate – Burgener Strength
()
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 position
Front Squat Skill Transfer Exercises – 3-5 reps of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
5 Position Pause Clean Deadlift + High Hang Power Clean
4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Power Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency. Perfect timing. No crashing of the barbell on the shoulders!
Athletes Notes
5 Position Pause Clean Deadlift + High Hang Power Clean
Clean Deadlift + Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @65-70% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean
*Rest as needed between sets
**Work on NOT going around the knees!!
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to below the knee + Clean Deadlift to above the knee + Clean