Burgener Strength (Oly) – Mon, Sep 30

CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

Message from Coach Sage about the new cycle! (No Measure)

“What’s up Mayhem Burgener Strength family!!! Welcome to our brand new, Into the Storm program!!

During this program we will be working on a variety of different things. You’ll see a lot of hinging, pressing and pulling strength exercises.

I have come up with some great Jerk skill transfer exercises that I know will be super helpful for improving your jerk, and some clean and snatch complexes that, if done with lots of focus, will improve your snatch and clean and jerk immensely. I also threw in some percentage work in the traditional snatch and clean and jerk to work consistency with your movement. Take each set very seriously and try to make them all look and feel identical.

A few of the things that I’m most excited about are the pulls from the hang and, of course, our running with lifting.

Attack each workout with an open mind, passion and tenacity and only good things will come out of it.”

Week 1 Day 1 Videos (No Measure)

Today we are doing the Power Snatch + Overhead Squat waves from this video:

youtube.com/watch?v=gR8Ny3zuoqk

and the Push Press + Push Jerk complex from this video:

youtube.com/watch?v=vTN2THFIvyA

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)

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

– 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

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 + Overhead Squat

Wave 1

3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch

2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch

1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch

Example Sets

Wave 1:

3 Power Snatch + 3 Overhead Squat @140lb

2 Power Snatch + 2 Overhead Squat @150lb

1 Power Snatch + 1 Overhead Squat @160lb

-Rest as needed-

Wave 2:

3 Power Snatch + 3 Overhead Squat @150lb

2 Power Snatch + 2 Overhead Squat @160lb

1 Power Snatch + 1 Overhead Squat @170lb

-Rest as needed-

Wave 3:

3 Power Snatch + 3 Overhead Squat @160lb

2 Power Snatch + 2 Overhead Squat @170lb

1 Power Snatch + 1 Overhead Squat @180lb

*Based off of 200lb 1RM Power Snatch.

Push Press + Push Jerk

5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press

4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press

3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press

2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press

1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press

*Rest as needed between sets.

Example Sets

Set 1:

5 Push Press + 5 Push Jerk @135lb

-rest as needed-

Set 2:

4 Push Press + 4 Push Jerk @145lb

-rest as needed-

Set 3:

3 Push Press + 3 Push Jerk @160lb

-rest as needed-

Set 4:

2 Push Press + 2 Push Jerk @165lb

-rest as needed-

Set 5:

1 Push Press + 1 Push Jerk @180lb

*Based off of 200lb 1RM Push Press.