Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Warm Up (Checkmark)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Athletes Notes
1. Crossover Symmetry Activation
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
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer
Optional: Successory (Checkmark)
3 Sets
5 HEAVY Goblet Squats
:45 Double Kettlebell Front Rack Wall Sit March
5 Hanging Banded Kettlebell Overhead Squat w/PVC pipe
Athletes Notes
Kettlebell Goblet Squat
Double Kettlebell Front Rack Wall Sit March
Hanging Banded Kettlebell Overhead Squats
Power Clean + Push Jerk (Weightlifting Variable Reps & Sets)
1 Power Clean + 1 Push Jerk @ 73-75% 1 RM Power Clean and Jerk
1 Power Clean + 1 Push Jerk @ 80-85% 1 RM Power Clean and Jerk
1 Power Clean + 1 Push Jerk @ 85-90% 1 RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Power Clean + 1 Push Jerk @150lb
-rest as needed-
Set 2:
1 Power Clean + 1 Push Jerk @170lb
-rest as needed-
Set 3:
1 Power Clean + 1 Push Jerk @180lb
*Based off of 200lb 1RM Power Clean and Jerk
Cluster Ladder (2 Rounds for time ↓ shorter is better)
2 Sets
For Time
5 Clusters @ 155/105# or 60-65%
4 Clusters @ 185/125# or 70-75%
3 Clusters @ 225/155# or 80-85%
2 Clusters @ 245/175# or 85-90%
1 Cluster @ 275/185# or 90-95%
-rest 3-5 minutes between sets-
*Cycled or fast singles
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Cluster
Example Sets
For Time:
5 Clusters @ 155lb
4 Clusters @ 185lb
3 Clusters @ 225lb
2 Clusters @ 245lb
1 Cluster @ 275lb
-rest 3-5 minutes-
For Time:
5 Clusters @ 155lb
4 Clusters @ 185lb
3 Clusters @ 225lb
2 Clusters @ 245lb
1 Cluster @ 275lb
*Based off of prescribed percentages.