Crossfit Lillington – Mayhem Affiliate – Burgener Strength
Warm Up (Checkmark)
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)
4. Cool Down – (after you are done with everything in this session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2 minute alternating wrist stretch
Shoulder Press (Weightlifting Variable Reps & Sets)
5 Strict Press @ 65% 1RM Strict Press + 5 Push Press @ 65% 1RM Push Press
5 Strict Press @ 68% 1RM Strict Press + 5 Push Press @ 68% 1RM Push Press
5 Strict Press @ 70% 1RM Strict Press + 5 Push Press @ 70% 1RM Push Press
5 Strict Press @ 70+% 1RM Strict Press + 5 Push Press @ 70+% 1RM Push Press
*Score Push Press weights in notes.
After the Strict Press, quickly change the weight to the Push Press weight and then finish the complex.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Strict Press
Push Press
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Strict Press @100lb + 5 Push Press @130lb
-rest as needed-
Set 2:
5 Strict Press @105lb + 5 Push Press @135lb
-rest as needed-
Set 3:
5 Strict Press @110lb + 5 Push Press @140lb
-rest as needed-
Set 4:
5 Strict Press @115lb + 5 Push Press @145lb
*Based off of 150lb 1RM Strict Press and 200lb 1RM Push Press
Pause Power Clean + Pause Hang Power Clean + Pause Split Jerk (Weightlifting Variable Reps & Sets)
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 65% 1RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 70% 1RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75% 1RM Power Clean
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @ 75+% 1RM Power Clean
*Pause for 2 seconds in the receive/catch of each movement.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Pause Power Clean + Pause Hang Power Clean + Pause Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @130lb
-rest as needed-
Set 2:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @140lb
-rest as needed-
Set 3:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @150lb
-rest as needed-
Set 4:
1 Pause Power Clean + 1 Pause Hang Power Clean + 1 Pause Split Jerk @155lb
*Based off of 200lb 1RM Power Clean.
Clean and Jerk (Weightlifting Variable Reps & Sets)
1 Clean and Jerk @ 75% 1RM Clean and Jerk
1 Clean and Jerk @ 78% 1RM Clean and Jerk
1 Clean and Jerk @ 80% 1RM Clean and Jerk
1 Clean and Jerk @ 78% 1RM Clean and Jerk
1 Clean and Jerk @ 80% 1RM Clean and Jerk
1 Clean and Jerk @ 85% 1RM Clean and Jerk
*rest as needed b/t sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Clean and Jerk @150lb
-rest as needed-
Set 2:
1 Clean and Jerk @155lb
-rest as needed-
Set 3:
1 Clean and Jerk @160lb
-rest as needed-
Set 4:
1 Clean and Jerk @155lb
-rest as needed-
Set 5:
1 Clean and Jerk @160lb
-rest as needed-
Set 6:
1 Clean and Jerk @170lb
*Based off 200lb 1RM Clean and Jerk
Floating Clean Pull (Weightlifting Variable Reps & Sets)
5 Floating Clean Pull @ 85-90% 1RM Clean
5 Floating Clean Pull @ 85-90% 1RM Clean
5 Floating Clean Pull @ 85-90% 1RM Clean
*rest as needed b/t sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Floating Clean Pulls
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
5 Floating Clean Pull @170lb
-rest as needed-
Set 2:
5 Floating Clean Pull @175lb
-rest as needed-
Set 3:
5 Floating Clean Pull @180lb
*Based off of 200lb 1RM Clean.