Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Cycle Overview (No Measure)
What’s up, Mayhem Burgener Strength! Welcome to our brand new Into the Storm cycle!!!
In this cycle, we focus on a lot of different strength building exercises. A few of my favorites are heavy snatch deadlifts paired with tall box jumps, and of course, EMOMs directly following barbell complexes.
You’ll notice that we have a little higher volume on some of the days. This is designed to get your body strong while under fatigue. It also should help bring awareness to what your strengths and weaknesses are. For example, if you do not have time to complete an entire day of a longer programmed session, you will need to be in charge of picking and choosing which of the exercises highlight your weaknesses the MOST and choose to work those movements.
As always, there is no magic program. The best program is the one that you choose to do mindfully and with full effort and gumption. Take every day seriously AND remember to have some fun while you’re at it. If you can achieve that, you will have lots of success with this challenging cycle.
Love,
Coach Sage
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Burgener Snatch 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)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
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
Movement Prep (Checkmark)
3 Sets
:30 Wall Sit Hold + :30 Goblet Squat
10 (total) Kettlebell Gorilla Row
10 Banded Glute Bridge Dumbbell Floor Press
Athletes Notes
Wall Sit
Kettlebell Goblet Squat
Kettlebell Gorilla Row
Banded Glute Bridge Dumbbell Floor Press
Power Snatch + Hang Power Snatch + Snatch (Weightlifting Variable Reps & Sets)
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @60-65% 1RM Snatch
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1RM Snatch
1 Power Snatch + 1 Hang Power Snatch + 1 Snatch @68-70% 1RM Snatch
*All touch and go.
**Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Power Snatch + Hang Power Snatch + Snatch
Snatch (Weightlifting Variable Reps & Sets)
5 Minute EMOM
2 Snatch @73-75% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Snatch
Superset (Checkmark)
3 Sets
5 High Hang Snatch Shrugs (USE STRAPS) @100-105% 1RM Snatch
5 Tall Box Jump
*Rest as needed between sets.
**Log weight and height in notes.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
High Hang Snatch Shrugs
Tall Box Jumps