CrossFit FC East – Burgener Strength (Oly)

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Week 2 Day 1 – Videos (No Measure)

Today we are doing the Power Clean waves from this video:

youtube.com/watch?v=s0Uq1UwZza4

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

youtube.com/watch?v=5rh0NkplmxI

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

Power Clean

Wave 1

3 Power Clean @75% 1RM Power Clean

2 Power Clean @78% 1RM Power Clean

1 Power Clean @80% 1RM Power Clean

Wave 2

3 Power Clean @75-78% 1RM Power Clean

2 Power Clean @80% 1RM Power Clean

1 Power Clean @83-85% 1RM Power Clean

Wave 3

3 Power Clean @80% 1RM Power Clean

2 Power Clean @83-85% 1RM Power Clean

1 Power Clean @88-90% 1RM Power Clean

*Rest as needed between waves.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Power Clean

Example Sets

Wave 1:

3 Power Clean @150lb

2 Power Clean @155lb

1 Power Clean @160lb

-Rest as needed-

Wave 2:

3 Power Clean @155lb

2 Power Clean @160lb

1 Power Clean @165lb

-Rest as needed-

Wave 3:

3 Power Clean @160lb

2 Power Clean @170lb

1 Power Clean @180lb

*Based off of 200lb 1RM Power Clean.

Push Press + Push Jerk + Jerk

3 Push Press + 2 Push Jerk + 1 Jerk @65-70% 1 RM Push Press

3 Push Press + 2 Push Jerk + 1 Jerk @65-70% 1 RM Push Press

2 Push Press + 2 Push Jerk + 1 Jerk @75-80% 1 RM Push Press

2 Push Press + 2 Push Jerk + 1 Jerk @75-80% 1 RM Push Press

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

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

*Rest as needed between sets.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Push Press + Push Jerk + Jerk

Example Sets

Set 1:

3 Push Press + 2 Push Jerk + 1 Jerk @135lb

-rest as needed-

Set 2:

3 Push Press + 2 Push Jerk + 1 Jerk @135lb

-rest as needed-

Set 3:

2 Push Press + 2 Push Jerk + 1 Jerk @155lb

-rest as needed-

Set 4:

2 Push Press + 2 Push Jerk + 1 Jerk @155lb

-rest as needed-

Set 5:

1 Push Press + 1 Push Jerk + 1 Jerk @165lb

-rest as needed-

Set 6:

1 Push Press + 1 Push Jerk + 1 Jerk @165lb

*Based off of 200lb 1RM Push Press.

Optional: Core (Checkmark)

100-150 Russian Twist

Athletes Notes

Russian Twists