Burgener Strength (Oly) – Mon, Nov 25

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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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Cycle Overview (No Measure)

Goal:

Increase top end strength and capacity in squatting while still improving the loads we can move in the press and pull. Get comfortable at our top end percentages and barbell cycling in the Olympic Lifts, often in the power positions. There will also be higher end bench press vertical and pulling strength (i.e. strict pull ups), and improving cycling endurance with vertical pushing (i.e. Jerks) and horizontal pulling (i.e. Rows)

Progression:

Nerves of Steel Strength Program = 8 weeks each of periodized (and aggressive) lifting protocols. Along with our VERY important core work and knee health!

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

High-Hang Snatch

2 Sets

3 High Hang Snatch @65% 1 RM Snatch

Example Sets

Set 1:

3 High Hang Snatch @130lb

-rest 2 minutes-

Set 2:

3 High Hang Snatch @130lb

-rest 2 minutes-

Set 3:

3 High Hang Snatch @140lb

-rest 2 minutes-

Set 4:

3 High Hang Snatch @140lb

-rest 2 minutes-

Set 5:

3 High Hang Snatch @140lb

*Based off of 200lb 1RM Snatch

Single Leg Kettlebell Deadlift + Banded Glute Monster Walk (4 Rounds for weight)

3-4 Sets

14 Single Leg Kettlebell Deadlift (7 each side) @6-7/10 RPE

:30 Banded Glute Monster Walk

Athletes Notes

Single Leg Kettlebell Deadlift

Banded Monster Walk

Weighted Pull-ups

Weighted Pull Up

Take 10 minutes (5 sets minimum) to establish a 3 rep max Weighted Pull Up

Athletes Notes

Weighted Pull Ups

Strict Pull Up