Mayhem Affiliate – Burgener Strength – Sat, Mar 29

Swamp City Fitness – Mayhem Affiliate – Burgener Strength

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Athlete Notes (No Measure)

Athletes have three choices today: A, B, and C, below.

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)

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

– 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

*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

Option A (No Measure)

Build to a heavy single Snatch and Clean & Jerk

Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that’s ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.

Snatch

Build to a heavy single Snatch @9-9.5/10 RPE

Athletes Notes

Snatch

Clean and Jerk

Build to a heavy single Clean & Jerk @9-9.5/10 RPE

Athletes Notes

Clean and Jerk

Option B (No Measure)

Power Snatch and Power Clean + Push Jerk waves.

This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.

Power Snatch (10 Rounds for weight)

Wave 1

1 Power Snatch @6.5/10 RPE

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

Wave 2

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

Wave 3

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

1 Power Snatch @8.5/10 RPE

1 Power Snatch @9/10 RPE

*Rest as needed between waves.

Athletes Notes

Power Snatch

Example Set

Wave 1

1 Power Snatch @6.5/10 RPE

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

-rest as needed-

Wave 2

1 Power Snatch @7/10 RPE

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

-rest as needed-

Wave 3

1 Power Snatch @7.5/10 RPE

1 Power Snatch @8/10 RPE

1 Power Snatch @8.5/10 RPE

1 Power Snatch @9/10 RPE

Power Clean + Push Jerk (10 Rounds for weight)

Wave 1

1 Power Clean + 1 Push Jerk @6.5/10 RPE

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

Wave 2

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

1 Power Clean + 1 Push Jerk @8/10 RPE

Wave 3

1 Power Clean + Push Jerk @7.5/10 RPE

1 Power Clean + Push Jerk @8/10 RPE

1 Power Clean + Push Jerk @8.5/10 RPE

1 Power Clean + Push Jerk @9/10 RPE

*Rest as needed between waves.

Athletes Notes

Power Clean + Push Jerk

Example Set

Wave 1

1 Power Clean + 1 Push Jerk @6.5/10 RPE

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

-rest as needed-

Wave 2

1 Power Clean + 1 Push Jerk @7/10 RPE

1 Power Clean + 1 Push Jerk @7.5/10 RPE

1 Power Clean + 1 Push Jerk @8/10 RPE

-rest as needed-

Wave 3

1 Power Clean + Push Jerk @7.5/10 RPE

1 Power Clean + Push Jerk @8/10 RPE

1 Power Clean + Push Jerk @8.5/10 RPE

1 Power Clean + Push Jerk @9/10 RPE

Option C (No Measure)

Build to a moderate Snatch and Clean & Jerk.

This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!

Snatch

Slowly build up to a single Snatch @70-80% 1RM Snatch

Example Sets

Build to 1 Snatch @140-160lb

-Then-

Set 1:

1 Snatch @140-160lb

-rest as needed-

Set 2:

1 Snatch @140-160lb

-rest as needed-

Set 3:

1 Snatch @140-160lb

-rest as needed-

Set 4:

1 Snatch @140-160lb

-rest as needed-

Set 5:

1 Snatch @140-160lb

*Based on a 200lb 1RM Snatch

Clean and Jerk

Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk

Example Sets

Build to 1 Clean & Jerk @140-160lb

-Then-

Set 1:

1 Clean & Jerk @140-160lb

-rest as needed-

Set 2:

1 Clean & Jerk @140-160lb

-rest as needed-

Set 3:

1 Clean & Jerk @140-160lb

-rest as needed-

Set 4:

1 Clean & Jerk @140-160lb

-rest as needed-

Set 5:

1 Clean & Jerk @140-160lb

*Based on a 200lb 1RM Clean & Jerk.