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
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Movement Prep (3 Rounds for weight)
3 Sets
3x (1 Muscle Clean (Keep Hook Grip) + Muscle Clean (Release Hook Grip) + 3 Tall Clean) @5/10 RPE
*Rest as needed between sets.
**Log weights in notes.
Athletes Notes
Muscle Clean + Tall Clean
Power Clean + Hang Power Clean + Floating Power Clean + Power Clean (Weightlifting Variable Reps & Sets)
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @62-65% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @65-70% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @70-73% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean + 1 Floating Power Clean +1 Power Clean @73-75% 1RM Power Clean
*Rest as needed between sets.
**All touch and go.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean to Parallel + Hang Power Clean + Floating Power Clean + Power Clean
Power Clean (Weightlifting Variable Reps & Sets)
5 Minute EMOM
Min 1: 2 Power Clean @75% 1RM Power Clean and Jerk
Min 2: 2 Power Clean @78% 1RM Power Clean and Jerk
Min 3: 2 Power Clean @80% 1RM Power Clean and Jerk
Min 4: 2 Power Clean @83-85% 1RM Power Clean and Jerk
Min 5: 2 Power Clean @83-85% 1RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean
Clean Pull + Dip and Shrug (Weightlifting Variable Reps & Sets)
4 Sets
4 Clean Pulls + 4 Above the Knee Clean Shrugs @85% 1RM Clean
*Rest as needed between sets.
**Use straps for optimal leg drive.
***Touch and go with the clean pulls, your legs should be SMOKED after that.
****These are CHALLENGING!! I think of these as the perfect exercise to condition my legs and to make them work even when they are very tired. Lean into the difficulty of this move and don’t just go through the motions. Make your legs strong by forcing them to fire even when they’re exhausted.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pulls + Above the Knee Clean Shrugs