Swamp City Fitness – Mayhem Affiliate – Burgener Strength
()
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
Burgener Warm Up Clean – 3-5 reps of each movement.
-Then-
3 Sets (increasing weight)
2 Clean Deadlift + 2 Front Squat + 2 Strict Press + 2 Thruster
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Push Press + Cluster + Squat Clean + Clean Deadlift (4 Rounds for weight)
Barbell Cycling Work
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @6/10 RPE
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @6.5/10 RPE
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @7/10 RPE
Optional set:
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @7.5/10 RPE
*Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Athletes Notes
Push Press + Cluster + Squat Clean + Clean Deadlift
Example Sets
Set 1:
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @6/10 RPE
-Rest 1:30-2:00-
Set 2:
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @6.5/10 RPE
-Rest 1:30-2:00-
Set 3:
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @7/10 RPE
-Rest 1:30-2:00-
Set 4 (Optional):
3 Push Press + 3 Cluster + 3 Squat Clean + 3 Clean Deadlift @7.5/10 RPE
Dumbbell Pulsing Bulgarian Split Squat (3 Rounds for weight)
3 Sets
7 DB Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
*Rest 60 seconds between sets.
Athletes Notes
Pulsing Bulgarian Split Squat 1 & ¼ = 1 Rep – perform with double dumbbells
Example Sets
Set 1:
7 Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
-Rest 60 seconds-
Set 2:
7 Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
-Rest 60 seconds-
Set 3:
7 Pulsing Bulgarian Split Squat (each side) @6.5-7/10 RPE
