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)
Dumbbell Single Arm Strict Press
Snatch Push Press + Pause Overhead Squat
3 Sets
5 Snatch Push Press + 2 Pause Overhead Squat @6-7/10 RPE
-Directly into-
2 Sets
3 Snatch Push Press + 1 Pause Overhead Squat @7.5-8/10 RPE
*Rest as needed between sets.
**Pause is for 3 seconds in the bottom of the squat.
Athletes Notes
Snatch Push Press + Pause OHS
Example Sets
Set 1:
5 Snatch Push Press + 2 Pause Overhead Squat @6-7/10 RPE
-Rest as needed-
Set 2:
5 Snatch Push Press + 2 Pause Overhead Squat @6-7/10 RPE
-Rest as needed-
Set 3:
5 Snatch Push Press + 2 Pause Overhead Squat @6-7/10 RPE
-Rest as needed-
Set 4:
3 Snatch Push Press + 1 Pause Overhead Squat @7.5-8/10 RPE
-Rest as needed-
Set 5:
3 Snatch Push Press + 1 Pause Overhead Squat @7.5-8/10 RPE
Snatch Balance
Wave 1
1 Snatch Balance @65% 1RM Snatch
1 Snatch Balance @70% 1RM Snatch
1 Snatch Balance @75% 1RM Snatch
Wave 2
1 Snatch Balance @70% 1RM Snatch
1 Snatch Balance @75% 1RM Snatch
1 Snatch Balance @80% 1RM Snatch
Wave 3
1 Snatch Balance @75% 1RM Snatch
1 Snatch Balance @80% 1RM Snatch
1 Snatch Balance @85% 1RM Snatch
Wave 4
1 Snatch Balance @80% 1RM Snatch
1 Snatch Balance @75% 1RM Snatch
1 Snatch Balance @70% 1RM Snatch
*Rest as needed between waves.
**These waves are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch Balance
Example Sets
Wave 1:
1 Snatch Balance @130lb
1 Snatch Balance @140lb
1 Snatch Balance @150lb
-Rest as needed-
Wave 2:
1 Snatch Balance @140lb
1 Snatch Balance @150lb
1 Snatch Balance @160lb
-Rest as needed-
Wave 3:
1 Snatch Balance @150lb
1 Snatch Balance @160lb
1 Snatch Balance @170lb
-Rest as needed-
Wave 4:
1 Snatch Balance @160lb
1 Snatch Balance @150lb
1 Snatch Balance @140lb
*Based off of 200lb 1RM Snatch.
Weighted Pull Up + Max Strict Pull Up (5 Rounds for reps)
4-5 Sets
3 Weighted Pull Up
-Straight into-
30 Seconds Max Strict Pull Up
*Rest 60-90 seconds between sets.
**Log weight in notes.
Athletes Notes
Weighted Pull Ups
Strict Pull Up