Burgener Strength (Oly) – Sat, Nov 23

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HOLLIDAY GYM PARTY: The evening of Friday December 6th! Save the date.

CrossFit FC East – Burgener Strength (Oly)

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Week 8 Note from Coach Sage (No Measure)

This week is your own, individual journey. This means that we’re giving you the luxury to choose what path you want to take each day. This last week of this cycle is a deload AND/OR Test week. You have the opportunity to take each day as it comes and decide if you want to have a heavy test day, or a lighter deload day. You can change it up each day as the week progresses. You don’t have to treat it as just a test week or just a deload week. If you’re feeling great, go heavy. If you’re not, stay light. It’s as simple as that!! I will write out two different options for each day. – Coach Sage

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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.

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

*Demo Videos in Athlete notes.

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Prone Is, Ts, & Ys (no weight or very light plates)

Clean and Jerk

Clean & Jerk (TEST)

Example Sets

Set 1:

2 Clean & Jerk @135lb

-rest as needed-

Set 2:

2 Clean & Jerk @135lb

-rest as needed-

Set 3:

2 Clean & Jerk @135lb

-rest as needed-

Set 4:

1 Clean & Jerk @165lb

-rest as needed-

Set 5:

1 Clean & Jerk @165lb

-rest as needed-

Set 6:

1 Clean & Jerk @165lb

-rest as needed-

Set 7:

1 Clean & Jerk @185lb

-rest as needed-

Set 8:

1 Clean & Jerk @185lb

-rest as needed-

Set 9:

1 Clean & Jerk @195lb

-rest as needed-

Set 10:

1 Clean & Jerk @195lb

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

Snatch

Snatch (TEST)

Example Sets

Set 1:

2 Snatch @135lb

-rest as needed-

Set 2:

1 Snatch @135lb

-rest as needed-

Set 3:

1 Snatch @135lb

-rest as needed-

Set 4:

1 Snatch @165lb

-rest as needed-

Set 5:

1 Snatch @165lb

-rest as needed-

Set 6:

1 Snatch @165lb

-rest as needed-

Set 7:

1 Snatch @185lb

-rest as needed-

Set 8:

1 Snatch @185lb

-rest as needed-

Set 9:

1 Snatch @195lb

-rest as needed-

Set 10:

1 Snatch @195lb

*Based off of 200lb 1RM Snatch.

Deload Lifts start here! (No Measure)

If you are choosing to deload today and/or this week, your lifts start here!

Clean and Jerk

Clean & Jerk (DELOAD)

Example Sets

Set 1:

2 Clean & Jerk @135lb

-rest as needed-

Set 2:

1 Clean & Jerk @135lb

-rest as needed-

Set 3:

1 Clean & Jerk @135lb

-rest as needed-

Set 4:

1 Clean & Jerk @145lb

-rest as needed-

Set 5:

1 Clean & Jerk @145lb

-rest as needed-

Set 6:

1 Clean & Jerk @145lb

-rest as needed-

Set 7:

1 Clean & Jerk @160lb

-rest as needed-

Set 8:

1 Clean & Jerk @160lb

-rest as needed-

Set 9:

1 Clean & Jerk @160lb

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

Snatch

Snatch (DELOAD)

Example Sets

Set 1:

2 Snatch @135lb

-rest as needed-

Set 2:

2 Snatch @135lb

-rest as needed-

Set 3:

2 Snatch @135lb

-rest as needed-

Set 4:

1 Snatch @145lb

-rest as needed-

Set 5:

1 Snatch @145lb

-rest as needed-

Set 6:

1 Snatch @145lb

-rest as needed-

Set 7:

1 Snatch @160lb

-rest as needed-

Set 8:

1 Snatch @160lb

-rest as needed-

Set 9:

1 Snatch @160lb

*Based off of 200lb 1RM Snatch