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
Burgener Warm Up Clean – 3-5 reps of each movement.
*5 Strict Press after each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
*5 Push Press after each movement.
3x High Hang Clean + 1 Push Press + 3x Hang Clean + 1 Push Jerk + 3x Clean + 1 Split Jerk
*Demo Videos in Athlete notes.
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean and Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @80-85% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @85+% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON’T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
**Score is heaviest weight that you hit.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
Example Sets
Set 1:
1 Clean & Jerk @150lb
-rest 90 seconds-
Set 2:
1 Clean & Jerk @150lb
-rest 90 seconds-
Set 3:
1 Clean & Jerk @155lb
-rest 90 seconds-
Set 4:
1 Clean & Jerk @160lb
-rest 90 seconds-
Set 5:
1 Clean & Jerk @160lb
-rest 90 seconds-
Set 6:
1 Clean & Jerk @165lb
-rest 90 seconds-
Set 7:
1 Clean & Jerk @170lb
-rest 90 seconds-
Set 8:
1 Clean & Jerk @175lb
-rest 90 seconds-
Set 9:
1 Clean & Jerk @175lb
-rest 90 seconds-
Set 10:
1 Clean & Jerk (As heavy as possible)
-rest 90 seconds-
Set 11:
1 Clean & Jerk (As heavy as possible)
-rest 90 seconds-
Set 12:
1 Clean & Jerk (As heavy as possible)
*Based on a 200lb 1RM Clean & Jerk.
Double Dumbbell Explosive Bulgarian Split Squat (3 Rounds for weight)
3 Sets
5 Double Dumbbell Explosive Bulgarian Split Squat (each side) @7/10 RPE
*Explode up out of the split squat and try to get a little air.
**Rest 60 seconds between sets,
Athletes Notes
Double Dumbbell Explosive Bulgarian Split Squats
