Burgener Strength (Oly) – Mon, May 20

CrossFit FC East – Burgener Strength (Oly)

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Starting 2 Deload Weeks in MBS (No Measure)

“We are starting 2 deload weeks here in Mayhem Burgener Strength. The purpose of these deload weeks is to recover mentally, recover physically, take care of those joints and tendons.

Take full advantage of these deload weeks. We want you guys nice and ready to dive into some more challenging weeks ahead.”

– Coach Sage

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. Burgener Warm up Snatch (3-5 reps at each position)

* Down and up – “SPEED THROUGH THE MIDDLE”

* Elbows high and outside – “BAR CLOSE”

* Muscle snatch – “STRONG TURNOVER”

* Snatch land – “FOOT WORK” 2”, 4”, 6”

* Snatch drop – “FOOT WORK”

4. Skill Transfer Exercises Snatch

– 3-5 reps of each movement

* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

* Overhead squat, “CORE STRENGTH”

* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

* Snatch balance, “FOOT AND ARM SPEED”

5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

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

Optional: Successory (Checkmark)

3 Sets

10 Heel Elevated Squat

5x 10 Second Push Up (5 seconds down, 5 seconds up)

10 Ring Rows

Athletes Notes

Air Squats – done with heels elevated

10 Second Push Ups

Pause Ring Rows – no pause

Snatch Strict Press Behind the Neck + Tempo Overhead Squat

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

Example Sets

Set 1:

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

-rest as needed-

Set 2:

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

-rest as needed-

Set 3:

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

-rest as needed-

Set 4:

5 Strict Snatch Press Behind The Neck + 3 Tempo Overhead Squat @ 5/10 RPE

3-Position Power Snatch

High Hang Power Snatch + Hang Power Snatch + Power Snatch
3 Position Power Snatch (High Hang, Hang, Floor) @ 5/10 RPE

3 Position Power Snatch (High Hang, Hang, Floor) @ 5.5/10 RPE

3 Position Power Snatch (High Hang, Hang, Floor) @ 6/10 RPE

3 Position Power Snatch (High Hang, Hang, Floor) @ 6.5/10 RPE

3 Position Power Snatch (High Hang, Hang, Floor) @ 7/10 RPE

Example Sets

Set 1:

3 Position Power Snatch (High Hang, Hang, Floor) @ 5/10 RPE

-rest as needed-

Set 2:

3 Position Power Snatch (High Hang, Hang, Floor) @ 5.5/10 RPE

-rest as needed-

Set 3:

3 Position Power Snatch (High Hang, Hang, Floor) @ 6/10 RPE

-rest as needed-

Set 4:

3 Position Power Snatch (High Hang, Hang, Floor) @ 6.5/10 RPE

-rest as needed-

Set 5:

3 Position Power Snatch (High Hang, Hang, Floor) @ 7/10 RPE

Snatch Grip Deadlift

5 Snatch Deadlift @ 85% of 1RM Snatch

5 Snatch Deadlift @ 85% of 1RM Snatch

5 Snatch Deadlift @ 85% of 1RM Snatch

Example Sets

Set 1:

5 Snatch Deadlift @170lb

-rest as needed-

Set 2:

5 Snatch Deadlift @170lb

-rest as needed-

Set 3:

5 Snatch Deadlift @170lb

*Based off of 200lb 1RM Snatch.