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
A. Burgener Warm up Snatch (3-5 reps at each position) – all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch – all to power position
– 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch – all to power position
*Demo Videos in Athlete Notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm up Snatch
Skill Transfer Exercises Snatch
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
High Hang Muscle Snatch
2 Sets
3 High Hang Muscle Snatch @5/10 RPE
2 Sets
2 High Hang Muscle Snatch @6/10 RPE
1 Set
1 High Hang Muscle Snatch @ 7/10 RPE
*Rest 2 minutes between sets.
Athletes Notes
High Hang Muscle Snatch
Example Sets
Set 1:
3 High Hang Muscle Snatch @5/10 RPE
-Rest 2 minutes-
Set 2:
3 High Hang Muscle Snatch @5/10 RPE
-Rest 2 minutes-
Set 3:
2 High Hang Muscle Snatch @6/10 RPE
-Rest 2 minutes-
Set 4:
2 High Hang Muscle Snatch @6/10 RPE
-Rest 2 minutes-
Set 5:
1 High Hang Muscle Snatch @7/10 RPE
Overhead Squat
Take 10 minutes to establish a HEAVY Overhead Squat
-Then-
2 Sets
3 Overhead Squat @80% of heavy single
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Overhead Squat
Snatch Pull + Power Snatch + Squat Snatch
1 Snatch Pull + 1 Power Snatch + 1 Snatch @5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6.5/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
Athletes Notes
Snatch Pull + Power Snatch + Snatch
Example Sets
Set 1:
1 Snatch Pull + 1 Power Snatch + 1 Snatch @5/10 RPE
-Rest as needed-
Set 2:
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6/10 RPE
-Rest as needed-
Set 3:
1 Snatch Pull + 1 Power Snatch + 1 Snatch @6.5/10 RPE
-Rest as needed-
Set 4:
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7/10 RPE
-Rest as needed-
Set 5:
1 Snatch Pull + 1 Power Snatch + 1 Snatch @7.5/10 RPE