CrossFit FC East – Burgener Strength (Oly)
Week 6 Day 1 – Videos (No Measure)
Today we are doing the following two complexes from this video – youtu.be/0MOB-g9xkcc :
– Power Clean to Parallel + Hang Power Clean to Parallel + Power Clean
– Power Clean to Parallel + Hang Power Clean to Parallel
and the Behind the Push Press + Push Jerk + Jerk complex from this video:
youtu.be/JuFKuZGfGdw
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 + Hang Power Clean + Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 1RM Power Clean
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @80-85% 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
Power Clean to Parallel + Hang Power Clean to Parallel + Power Clean
Example Sets
Set 1:
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @160lb
-rest as needed-
Set 2:
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @160lb
-rest as needed-
Set 3:
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @165lb
-rest as needed-
Set 4:
1 Power Clean to Parallel + 1 Hang Power Clean to Parallel + 1 Power Clean @165lb
*Based off of 200lb 1RM Power Clean.
Power Clean + Hang Power Clean
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @88-90% 1RM Power Clean
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @88-90% 1RM Power Clean
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @88-90% 1RM Power Clean
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @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
Power Clean to Parallel + Hang Power Clean to Parallel
Example Sets
Set 1:
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @175lb
-rest as needed-
Set 2:
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @175lb
-rest as needed-
Set 3:
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @180lb
-rest as needed-
Set 4:
1 Power Clean Parallel + 1 Hang Power Clean to Parallel @180lb
*Based off of 200lb 1RM Power Clean.
Push Press + Push Jerk + Jerk
2 Sets
3 Push Press + 2 Push Jerk + 1 Jerk @70-75% 1 RM Push Press
2 Sets
2 Push Press + 2 Push Jerk + 1 Jerk @80-85% 1 RM Push Press
2 Sets
1 Push Press + 1 Push Jerk + 1 Jerk @88-90% 1 RM Push Press
*Rest as needed between sets.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Push Press + Push Jerk + Jerk
Example Sets
Set 1:
3 Push Press + 2 Push Jerk + 1 Jerk @140lb
-rest as needed-
Set 2:
3 Push Press + 2 Push Jerk + 1 Jerk @145lb
-rest as needed-
Set 3:
2 Push Press + 2 Push Jerk + 1 Jerk @160lb
-rest as needed-
Set 4:
2 Push Press + 2 Push Jerk + 1 Jerk @165lb
-rest as needed-
Set 5:
1 Push Press + 1 Push Jerk + 1 Jerk @175lb
-rest as needed-
Set 6:
1 Push Press + 1 Push Jerk + 1 Jerk @180lb
*Based off of 200lb 1RM Push Press.
Leave A Comment