CrossFit FC East – Burgener Strength (Oly)
Week 4 Day 1 Videos (No Measure)
Today we are doing the Clean Pull + Power Clean complex from this video:
youtu.be/E8pNc8i2uio
and the Behind the Neck Push Jerk + Push Jerk + Pause Split Jerk complex from this video:
youtu.be/yObGVV8nbA4
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
Clean Pull + Power Clean (7 Rounds for weight)
3 Sets
3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean
3 Sets
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
4 Sets
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
*Rest as needed between sets
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Power Clean
Example Sets
Set 1:
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
-rest as needed-
Set 2:
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
-rest as needed-
Set 3:
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
1 Clean Pull + 1 Power Clean @145lb
-rest as needed-
Set 4:
1 Clean Pull + 1 Power Clean @165lb
1 Clean Pull + 1 Power Clean @165lb
-rest as needed-
Set 5:
1 Clean Pull + 1 Power Clean @165lb
1 Clean Pull + 1 Power Clean @165lb
-rest as needed-
Set 6:
1 Clean Pull + 1 Power Clean @165lb
1 Clean Pull + 1 Power Clean @165lb
-rest as needed-
Set 7:
1 Clean Pull + 1 Power Clean @180lb
-rest as needed-
Set 8:
1 Clean Pull + 1 Power Clean @180lb
-rest as needed-
Set 9:
1 Clean Pull + 1 Power Clean @185lb
-rest as needed-
Set 10:
1 Clean Pull + 1 Power Clean @185lb
*Based off of 200lb 1RM Power Clean.
Behind the Neck Push Jerk + Push Jerk + Pause Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
Athletes Notes
Behind the Neck Push Jerk + Push Jerk + Pause Split Jerk
Example Sets
Set 1:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @130lb
-rest as needed-
Set 2:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @130lb
-rest as needed-
Set 3:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk@135lb
-rest as needed-
Set 4:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @135lb
-rest as needed-
Set 5:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @145lb
-rest as needed-
Set 6:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @145lb
-rest as needed-
Set 7:
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @155lb
*Based off of 200lb 1RM Split Jerk.
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