Burgener Strength (Oly) – Sat, Nov 16

CrossFit FC East – Burgener Strength (Oly)

View Public Whiteboard

()

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

*Demo Videos in Athlete Notes.

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

Snatch

5 Sets (Rest 60 seconds between sets)

2 Snatch @65-73% 1RM Snatch

Example Sets

Set 1:

2 Snatch @140lb

-rest 0:60-

Set 2:

2 Snatch @140lb

-rest 0:60-

Set 3:

2 Snatch @145lb

-rest 0:60-

Set 4:

2 Snatch @145lb

-rest 0:60-

Set 5:

2 Snatch @145lb

-rest as needed-

Set 6:

1 Pause Snatch @155lb

-rest 1:30-

Set 7:

2 Pause Snatch @160lb

-rest 1:30-

Set 8:

1 Pause Snatch @160lb

-rest 1:30-

Set 9:

1 Pause Snatch @165lb

-rest as needed-

Set 10:

1 Snatch @175lb

-rest 2:00-

Set 11:

1 Snatch @180lb

-rest 2:00-

Set 12:

1 Snatch @190lb

*Based off of 200lb 1RM Snatch.

Double Unders and Clean & Jerk (10 Rounds for weight)

10 Rounds

20 Double Under

1 Clean and Jerk

*Start at 60-65% and build to a heavy Clean and Jerk for the day.

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Clean and Jerk

Double Unders

Example Sets

Round 1:

20 Double Unders

1 Clean & Jerk @125lb

Round 2:

20 Double Unders

1 Clean & Jerk @135lb

Round 3:

20 Double Unders

1 Clean & Jerk @145lb

Round 4:

20 Double Unders

1 Clean & Jerk @150lb

Round 5:

20 Double Unders

1 Clean & Jerk @160lb

Round 6:

20 Double Unders

1 Clean & Jerk @165lb

Round 7:

20 Double Unders

1 Clean & Jerk @170lb

Round 8:

20 Double Unders

1 Clean & Jerk @175lb

Round 9:

20 Double Unders

1 Clean & Jerk @180lb

Round 10:

20 Double Unders

1 Clean & Jerk @190lb

*Based off of 200lb 1RM Clean & Jerk.