Swamp City Fitness – Mayhem Affiliate – Burgener Strength
Videos (No Measure)
We’re starting with the DB Complex and Snatches from here:
youtu.be/jIMyyH-VZ3c?t=9
and then we’re doing the Power Clean + Push Jerks from here:
youtu.be/CxzIqJRmzC0?t=10
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 Squat Snatch (Right arm) + 5 Double Dumbbell Snatch + 5 Dumbbell Squat Snatch (Left arm) + 5 Double Dumbbell Snatch
*Rest as needed between sets.
**Log weight in notes.
Athletes Notes
Dumbbell Squat Snatch + Double Dumbbell Snatch + Dumbbell Squat Snatch + Double Dumbbell Snatch
Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 1RM Snatch
3 Sets
1 Snatch @85-85+% 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.
**Score is heaviest weight you hit.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
Example Sets
Set 1:
1 Snatch @150lb
-Rest 60-90 seconds-
Set 2:
1 Snatch @155lb
-Rest 60-90 seconds-
Set 3:
1 Snatch @160lb
-Rest 60-90 seconds-
Set 4:
1 Snatch @160lb
-Rest 60-90 seconds-
Set 5:
1 Snatch @165lb
-Rest 60-90 seconds-
Set 6:
1 Snatch @170lb
-Rest 60-90 seconds-
Set 7:
1 Snatch @170lb
-Rest 60-90 seconds-
Set 8:
1 Snatch @175lb
-Rest 60-90 seconds-
Set 9:
1 Snatch @180lb
-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.
Power Clean + Push Jerk
2 Sets
1 Power Clean + 1 Push Jerk @70% 1RM Power Clean
2 Sets
1 Power Clean + 1 Push Jerk @75% 1RM Power Clean
2 Sets
1 Power Clean + 1 Push Jerk @80% 1RM Power Clean
3 Sets
1 Power Clean + 1 Push Jerk @85% 1RM Power Clean
2 Sets
1 Power Clean + 1 Push Jerk @80% 1RM Power Clean
1 Set
1 Power Clean + 1 Push Jerk @75% 1RM Power Clean
*Rest as needed between sets.
**These sets are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Video
Power Clean + Push Jerk
Example Sets
1 Power Clean + 1 Push Jerk @140lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @140lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @150lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @150lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @160lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @160lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @170lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @170lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @170lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @160lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @160lb
-Rest as needed-
1 Power Clean + 1 Push Jerk @150lb
*Based off of 200lb 1RM Power Clean.