Mayhem Affiliate – Burgener Strength – Wed, Mar 19

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 – all to power position

Burgener Warm Up Clean – 3-5 reps of each movement.

*3 Strict Press + 3 Push Press + 3 Push Jerk + 3 Split Jerk after each movement.

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Muscle Clean

4 Sets

3 Muscle Clean @6-8/10 RPE

*Rest as needed between sets.

Example Sets

Set 1

3 Muscle Cleans @6-8/10 RPE

-Rest as needed-

Set 2

3 Muscle Cleans @6-8/10 RPE

-Rest as needed-

Set 3

3 Muscle Cleans @6-8/10 RPE

-Rest as needed-

Set 4

3 Muscle Cleans @6-8/10 RPE

Clean Deadlift + Hang Clean + Jerk

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6.5/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7.5/10 RPE

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @8/10 RPE

*Rest as needed between sets.

Example Sets

Set 1

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6/10 RPE

-rest as needed-

Set 2

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @6.5/10 RPE

-rest as needed-

Set 3

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7/10 RPE

-rest as needed-

Set 4

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @7.5/10 RPE

-rest as needed-

Set 5

1 Clean Deadlift to the hang + 1 Hang Clean + 1 Jerk @8/10 RPE

Clean Grip Deadlift

5 Sets

5 Clean Deadlift Singles @90-95% 1RM Clean

*Rest as needed between sets.

Example Sets

Set 1:

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

-Rest as needed-

Set 2:

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

-Rest as needed-

Set 3:

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

-Rest as needed-

Set 4:

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

-Rest as needed-

Set 5:

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

1 Clean Deadlift @185lb

*Based on a 200lb 1RM Clean.