Mayhem Affiliate – Burgener Strength – Wed, Mar 26

Swamp City Fitness – Mayhem Affiliate – Burgener Strength

Burgener Strength Week 2 Day 2 Video (No Measure)

youtu.be/mEWp2Qm9ymA?t=44

Note: omit the Bench Press for Affiliate

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

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

Front Squat Skill Transfer Exercises – 3-5 reps of each movement.

3x High Hang Clean + 3x Hang Clean + 3x Clean

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Front Squat Skill Transfer Exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

4 Position Tall Clean (3 Rounds for weight)

3 Sets

4 Position Tall Clean @5-6/10 RPE

*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.

**Rest as needed between sets.

Athletes Notes

4 Position Tall Clean 2,4,6,Full

Example Sets

Set 1

4 Position Tall Clean @5-6/10 RPE

-Rest as needed-

Set 2

4 Position Tall Clean @5-6/10 RPE

-Rest as needed-

Set 3

4 Position Tall Clean @5-6/10 RPE

Clean Lift Off + Power Clean to Parallel + Clean

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

*Rest as needed between sets.

Example Sets

Set 1:

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE

-Rest as needed-

Set 2:

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE

-Rest as needed-

Set 3:

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE

-Rest as needed-

Set 4:

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE

-Rest as needed-

Set 5:

1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE

Clean Grip Deadlift

5 Sets

4 Clean Deadlift @95-100% 1RM Clean

*All reps done as singles.

**Rest as needed between sets.

Example Sets

Set 1:

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

-Rest as needed-

Set 2:

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

-Rest as needed-

Set 3:

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

-Rest as needed-

Set 4:

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

-Rest as needed-

Set 5:

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

1 Clean Deadlift @195lb

*Based on a 200lb 1RM Clean