Swamp City Fitness – Mayhem Affiliate – Burgener Strength
Burgener Strength Week 2 Day 1 Video (No Measure)
youtu.be/Q29228o2O_M?t=38
Note: omit the Back Squats for Affiliate
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
Tall Snatch (4 Rounds for weight)
2 Sets
5 Tall Snatch @6/10 RPE
2 Sets
3 Tall Snatch @7/10 RPE
*Rest as needed between sets.
Athletes Notes
Tall Snatch
Example Sets
Set 1
5 Tall Snatch @6/10 RPE
-Rest as needed-
Set 2
5 Tall Snatch @6/10 RPE
-Rest as needed-
Set 3
3 Tall Snatch @7/10 RPE
-Rest as needed-
Set 4
3 Tall Snatch @7/10 RPE
Snatch Balance
Take 10 minutes to establish a heavy Snatch Balance.
-Then-
2 Sets
3 Snatch Balance @80-85% of established heavy single.
Athletes Notes
Snatch Balance
Snatch Lift Off + Pause Snatch (5 Rounds for weight)
1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @7.5/10 RPE
1 Snatch Lift Off + 1 Pause Snatch @8/10 RPE
*Pause in the bottom of snatch for 3 seconds.
**Rest as needed between sets.
Athletes Notes
Snatch Lift Off + Pause Snatch
Example Sets
Set 1
1 Snatch Lift Off + 2 Pause Snatch @6/10 RPE
-Rest as needed-
Set 2
1 Snatch Lift Off + 2 Pause Snatch @6.5/10 RPE
-Rest as needed-
Set 3
1 Snatch Lift Off + 2 Pause Snatch @7/10 RPE
-Rest as needed-
Set 5
1 Snatch Lift Off + 2 Pause Snatch @7.5/10 RPE
-Rest as needed-
Set 5
1 Snatch Lift Off + 2 Pause Snatch @8/10 RPE