Swamp City Fitness – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the Power Snatches from here:
youtu.be/r1_7YIWsRVY
and then we’re doing the DB Complex and Clean & Jerks from here:
youtu.be/vA7iMweJ9x8?t=8
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
Power Snatch
3 Sets
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch @75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80+% 1 RM Power Snatch
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Power Snatch
Example Sets
Set 1:
3 Power Snatch @120lb
-rest as needed-
Set 2:
3 Power Snatch @130lb
-rest as needed-
Set 3:
3 Power Snatch @130lb
-rest as needed-
Set 4:
2 Power Snatch @135lb
-rest as needed-
Set 5:
2 Power Snatch @155lb
-rest as needed-
Set 6:
1 Power Snatch @160lb
-rest as needed-
Set 7:
1 Power Snatch @160lb
-rest as needed-
Set 8:
1 Power Snatch @165lb
*Based on a 200lb 1RM Power Snatch.
Dumbbell Complex (Checkmark)
3 Sets
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets.
**Score is a checkmark. Weight in notes.
Athletes Notes
Double Dumbbell Power Clean + Double Dumbbell Squat Clean + Double Dumbbell Cluster + Double Dumbbell Push Press
Clean and Jerk
3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 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.
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 @130lb
-rest 90 seconds-
Set 2:
1 Clean & Jerk @130lb
-rest 90 seconds-
Set 3:
1 Clean & Jerk @135lb
-rest 90 seconds-
Set 4:
1 Clean & Jerk @140lb
-rest 90 seconds-
Set 5:
1 Clean & Jerk @140lb
-rest 90 seconds-
Set 6:
1 Clean & Jerk @145lb
-rest 90 seconds-
Set 7:
1 Clean & Jerk @150lb
-rest 90 seconds-
Set 8:
1 Clean & Jerk @150lb
-rest 90 seconds-
Set 9:
1 Clean & Jerk @155lb
-rest 90 seconds-
Set 10:
1 Clean & Jerk @AHAP
-rest 90 seconds-
Set 11:
1 Clean & Jerk @AHAP
-rest 90 seconds-
Set 12:
1 Clean & Jerk @AHAP
*Based on a 200lb 1RM Clean & Jerk.