Burgener Strength (Oly) – Mon, Nov 18

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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

Week 8 Day 1 – Videos (No Measure)

Today we are doing the Power Cleans from this video:

youtu.be/Cyy3cIlJxIU

and the Split Jerks from this video:

youtu.be/yjjByfUM0m0

Remember, we are giving both “Test” and “Deload” options for each.

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

Power Clean (TEST)

Example Sets

Min 1: 1 Power Clean @135lb

Min 2: 1 Power Clean @145lb

Min 3: 1 Power Clean @155lb

Min 4: 1 Power Clean @165lb

Min 5: 1 Power Clean @175lb

Min 6: 1 Power Clean @180lb

Min 7: 1 Power Clean @185lb

Min 8: 1 Power Clean @190lb

Min 9: 1 Power Clean @195lb

Min 10: 1 Power Clean @195lb

*Based off of 200lb Power Clean

Split Jerk

Split Jerk (TEST)

Example Sets

Min 1: 1 Split Jerk @ 5.5/10 RPE

Min 2: 1 Split Jerk @ 6/10 RPE

Min 3: 1 Split Jerk @ 6.5/10 RPE

Min 4: 1 Split Jerk @ 7/10 RPE

Min 5: 1 Split Jerk @ 7.5/10 RPE

Min 6: 1 Split Jerk @ 8/10 RPE

Min 7: 1 Split Jerk @ 8.5/10 RPE

Min 8: 1 Split Jerk @ 9/10 RPE

Min 9: 1 Split Jerk @ 9.5/10 RPE

Min 10: 1 Split Jerk @ 10/10 RPE

Deload Lifts start here! (No Measure)

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

Power Clean

Power Clean (DELOAD)

Example Sets

Min 1: 3 Power Clean @115lb

Min 2: 3 Power Clean @120lb

Min 3: 3 Power Clean @130lb

Min 4: 2 Power Clean @140lb

Min 5: 2 Power Clean @150lb

Min 6: 1 Power Clean @160lb

Min 7: 1 Power Clean @160lb

Min 8: 1 Power Clean @165lb

Min 9: 1 Power Clean @165lb

Min 10: 1 Power Clean @170lb

*Based off of 200lb 1RM Power Clean.

Split Jerk

Split Jerk (DELOAD)

Example Sets

Min 1: 3 Split Jerk @115lb

Min 2: 3 Split Jerk @120lb

Min 3: 2 Split Jerk @130lb

Min 4: 2 Split Jerk @140lb

Min 5: 1 Split Jerk @155lb

Min 6: 1 Split Jerk @160lb

Min 7: 1 Split Jerk @160lb

Min 8: 1 Split Jerk @165lb

Min 9: 1 Split Jerk @165lb

Min 10: 1 Split Jerk @170lb

*Based off of 200lb 1RM Split Jerk.