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)
Double Dumbbell Push Press + Double Dumbbell Overhead Hold + Double Dumbbell Push Press (Checkmark)
3-4 Sets
5 Double Dumbbell Push Press + :20 Double Dumbbell Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
*Rest as needed between sets.
**Log weight in notes.
Athletes Notes
Double Dumbbell Push Press + Double Dumbbell Overhead Hold + Double Dumbbell Push Press
Example Sets
Set 1:
5 Double Dumbbell Push Press+ 0:20 Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
-rest as needed-
Set 2:
5 Double Dumbbell Push Press+ 0:20 Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
-rest as needed-
Set 3:
5 Double Dumbbell Push Press+ 0:20 Overhead Hold + 5 Double Dumbbell Push Press @6.5-7.5/10 RPE
Split Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @75-80%
5 Sets (1 set every minute on the minute)
1 Rack Jerk (Split Jerk) @85+
*Can be done off the blocks or from rack.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Split Jerk from Rack
Example Sets
0:00:
1 Split Jerk @140lb
1:00:
1 Split Jerk @140lb
2:00:
1 Split Jerk @140lb
3:00:
1 Split Jerk @145lb
4:00:
1 Split Jerk @145lb
5:00:
1 Split Jerk @150lb
6:00:
1 Split Jerk @150lb
7:00:
1 Split Jerk @150lb
8:00:
1 Split Jerk @150lb
9:00:
1 Split Jerk @160lb
10:00:
1 Split Jerk @170lb
11:00:
1 Split Jerk @170lb
12:00:
1 Split Jerk @170lb
13:00:
1 Split Jerk @175lb
14:00:
1 Split Jerk @175lb
*Based on a 200lb 1RM Clean & Jerk.
Double Dumbbell Seal Row + Alternating Single Arm Dumbbell Row (Checkmark)
4-5 Sets
10 Double Dumbbell Seal Row @7-8/10 RPE
20 Alternating Single Arm Dumbbell Row (holding one db up in row position each rep) @6-6.5/10 RPE
*Rest 60-90 seconds between sets.
**Weight in notes.
Athletes Notes
Double Dumbbell Seal Row
Alternating Single Arm Dumbbell Bent Over Row