Mayhem Affiliate – Burgener Strength – Wed, Mar 5

Swamp City Fitness – Mayhem Affiliate – Burgener Strength

Videos (No Measure)

We’re starting with the Power Snatches from here:

youtu.be/VxUuUl-TWkw?t=12

and then we’re doing the DB Complex and Clean & Jerks from here:

youtu.be/Xc_Xx3SJGjQ?t=10

and we’re finishing with OPTIONAL Good mornings:

youtu.be/sE2liHdyRLc?t=4

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 (12 Rounds for weight)

Wave 1

1 Power Snatch @65%

1 Power Snatch @70%

1 Power Snatch @75%

Wave 2

1 Power Snatch @70%

1 Power Snatch @75%

1 Power Snatch @80%

Wave 3

1 Power Snatch @75%

1 Power Snatch @80%

1 Power Snatch@85%

Wave 4

1 Power Snatch @80%

1 Power Snatch @75%

1 Power Snatch @70%

*Rest as needed between waves.

**These waves 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.

***All based off of 1RM Power Snatch.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Snatch

Example Sets

Wave 1:

1 Power Snatch @130lb

1 Power Snatch @140lb

1 Power Snatch @150lb

-Rest as needed-

Wave 2:

1 Power Snatch @140lb

1 Power Snatch @150lb

1 Power Snatch @160lb

-Rest as needed-

Wave 3:

1 Power Snatch @150lb

1 Power Snatch @160lb

1 Power Snatch @170lb

-Rest as needed-

Wave 4:

1 Power Snatch @160lb

1 Power Snatch @150lb

1 Power Snatch @140lb

*Based off of 200lb 1RM Power Snatch.

Dumbbell Complex (Checkmark)

3 Sets

5 Double Dumbbell Deadlift + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Split Jerk @6/10 RPE

*Rest as needed between sets.

**Log weight in notes.

Athletes Notes

Double Dumbbell Deadlift + Double Dumbbell Squat Clean + Double Dumbbell Cluster + Double Dumbbell Split Jerk

Clean and Jerk

3 Sets

1 Clean & Jerk @70-75% 1RM Clean & 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.

Good Mornings

3 Sets

7 Good Mornings @6-6.5/10 RPE

*Rest 60-90 sec between each set.

Athletes Notes

Barbell Good Mornings