Burgener Strength (Oly) – Wed, Sep 11

CrossFit FC East – Burgener Strength (Oly)

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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

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

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

Muscle Clean + Pause Dip + Drive into Tall Jerk start position + Tall Jerk + Press in Split + Jerk

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

Example Sets

Set 1

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

-rest as needed-

Set 2

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

-rest as needed-

Set 3

2 Muscle Clean + 1 Pause Dip + 1 Drive into Tall Jerk start position + 1 Tall Jerk + 3 Press in Split + 1 Jerk @ 5/10 RPE

Power Clean + Floating Power Clean + Push Jerk + Split Cluster + Split Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 62-65% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 65-70% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 70-73% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 73-75% 1 RM Power Clean and Jerk

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 75-75+% 1 RM Power Clean and Jerk

Example Sets

Set 1

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 125lb

-rest as needed-

Set 2

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 130lb

-rest as needed-

Set 3

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 140lb

-rest as needed-

Set 4

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 145lb

-rest as needed-

Set 5

1 Power Clean to Parallel + 1 Floating Power Clean + 1 Push Jerk + 1 Split Cluster + 1 Split Jerk @ 155lb

*Based off of 200lb 1RM Power Clean and Jerk.

Power Clean + Split Jerk

5 Minutes (Every minute on the minute)

Min 1: 1 Power Clean + 1 Split Jerk @ 80-85% 1RM Power Clean and Jerk

Min 2: 1 Power Clean + 1 Split Jerk @ 85-88% 1RM Power Clean and Jerk

Min 3: 1 Power Clean + 1 Split Jerk @ 85-88%1RM Power Clean and Jerk

Min 4: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM Power Clean and Jerk

Min 5: 1 Power Clean + 1 Split Jerk @ 90-90+% 1RM Power Clean and Jerk

Example Sets

Min 1: 1 Power Clean + 1 Split Jerk @165lb

Min 2: 1 Power Clean + 1 Split Jerk @170lb

Min 3: 1 Power Clean + 1 Split Jerk @175lb

Min 4: 1 Power Clean + 1 Split Jerk @180lb

Min 5: 1 Power Clean + 1 Split Jerk @185lb

*Based off of 200lb 1RM Power Clean and Jerk.