Swamp City Fitness – 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
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Prone Is, Ts, & Ys (no weight or very light plates)
Strict Press + Overhead Hold + Push Press (3 Rounds for weight)
3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
*Rest as needed between sets.
Athletes Notes
Strict Press + Overhead Hold + Push Press
Example Sets
Set 1:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
-rest as needed-
Set 2:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
-rest as needed-
Set 3:
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
Rack Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @65-70% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @80+% 1RM Clean & Jerk
*Can be done off the blocks.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Rack Jerk
Example Sets
0:00:
1 Rack Jerk @130lb
1:00:
1 Rack Jerk @130lb
2:00:
1 Rack Jerk @130lb
3:00:
1 Rack Jerk @130lb
4:00:
1 Rack Jerk @135lb
5:00:
1 Rack Jerk @140lb
6:00:
1 Rack Jerk @140lb
7:00:
1 Rack Jerk @140lb
8:00:
1 Rack Jerk @140lb
9:00:
1 Rack Jerk @150lb
10:00:
1 Rack Jerk @160lb
11:00:
1 Rack Jerk @160lb
12:00:
1 Rack Jerk @160lb
13:00:
1 Rack Jerk @165lb
14:00:
1 Rack Jerk @165lb
*Based on a 200lb 1RM Clean & Jerk.
Optional: Split Stance Landmine Bent Over Row + Renegade Row (Checkmark)
5 Sets
14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE
14 Renegade Row w/Push Up @6/10 RPE
*Rest 1:00-1:30 between sets.
*Score is a checkmark. Weights in notes.
Athletes Notes
Split Stance Landmine Bent Over Row
Dumbbell Renegade Row + Push up Combo – Push up, Left Arm, Push up, Right Arm