Swamp City Fitness – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the DB Complex and Snatches from here:
youtu.be/HTSvI21sObQ?t=9
and then we’re doing the Power Clean + Push Jerk Waves from here:
youtu.be/av5QH2GzR3w?t=12
and we’re finishing with the OPTIONAL: Sumo Stance Double DB Deadliftt & KB Arms Out Squat Hold from here:
youtu.be/HTSvI21sObQ?t=119
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
Dumbbell Complex (3 Rounds for weight)
3 Sets
5 Dumbbell Hang Split Snatch (right arm + left leg forward) + 10 Single Arm Overhead Alternating Lunges (right arm overhead) + 5 Dumbbell Hang Split Snatch (left arm + right leg forward) + 10 Single Arm Overhead Alternating Lunges (left arm overhead) @5-6/10 RPE
Athletes Notes
Dumbbell Hang Split Snatch + Single Arm Overhead Alternating Lunges + Dumbbell Hang Split Snatch + Single Arm Overhead Alternating Lunges
Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest 60-90 seconds in between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
1 Snatch @140lb
-Rest 60-90 seconds-
Set 2:
1 Snatch @145lb
-Rest 60-90 seconds-
Set 3:
1 Snatch @145lb
-Rest 60-90 seconds-
Set 4:
1 Snatch @150lb
-Rest 60-90 seconds-
Set 5:
1 Snatch @155lb
-Rest 60-90 seconds-
Set 6:
1 Snatch @155lb
-Rest 60-90 seconds-
Set 7:
1 Snatch @160lb
-Rest 60-90 seconds-
Set 8:
1 Snatch @165lb
-Rest 60-90 seconds-
Set 9:
1 Snatch @165lb
-Rest 60-90 seconds-
Set 10:
1 Snatch (As heavy as possible)
-Rest 60-90 seconds-
Set 11:
1 Snatch (As heavy as possible)
-Rest 60-90 seconds-
Set 12:
1 Snatch (As heavy as possible)
*Based on a 200lb 1RM Snatch.
OPTIONAL: Single Arm Dumbbell Toe Elevated RDL & Sumo Dumbbell Deadlift & Kettlebell Arms Out Squat Hold (Checkmark)
3 Sets
7 Single Arm Dumbbell Hold Tempo Toe Elevated RDL (each side, 5 seconds down and up) @6-6.5/10 RPE
12 Sumo Double Dumbbell Deadlift @7-8/10 RPE
30 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a kettlebell straight out in front of you. Be in an active squat, NOT bottomed out)
*Rest 60-90 seconds in between each set.
**Log weights in notes.
Athletes Notes
Toe Elevated Single Arm Dumbbell RDL
Double Dumbbell Sumo Deadlift
Kettlebell Arms Out Squat Hold