Mayhem Affiliate – Burgener Strength – Mon, Mar 10

Swamp City Fitness – Mayhem Affiliate – Burgener Strength

Videos (No Measure)

We’re starting with the Snatch Push Press + OHS and Snatch Balance from here:

youtu.be/z4Oj341AfTE?t=10

and then we’re doing the Split Jerks from here:

youtu.be/ug3-Mq74k3o?t=9

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 + Overhead Squat (5 Rounds for weight)

3 Sets

3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE

2 Sets

1 Snatch Push Press + 1 Overhead Squat @8-9/10 RPE

*Rest as needed between sets.

Athletes Notes

Snatch Push Press + Overhead Squat

Example Sets

Set 1

3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE

-rest-

Set 2

3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE

-rest-

Set 3

3 Snatch Push Press + 2 Overhead Squat @7-7.5/10 RPE

-rest-

Set 4

1 Snatch Push Press + 1 Overhead Squat @8-9/10 RPE

-rest-

Set 5

1 Snatch Push Press + 1 Overhead Squat @8-9/10 RPE

Snatch Balance

12 Sets (1 set every minute on the minute)

1 Snatch Balance

*Start around 65% and build to a heavy single for the day.

Athletes Notes

Snatch Balance

Split Jerk

12 Sets (1 set every minute on the minute)

1 Split Jerk

*Start at 65% and build to a heavy single for the day.

Demo Video

Split Jerk