Burgener Strength (Oly) – Sat, Aug 10

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

Burgener Warm Up For the Clean @ 4/10 RPE

Burgener Warm Up For the Clean @ 4.5/10 RPE

Burgener Warm Up For the Clean @ 5/10 RP E

– 3 reps of each movement –

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

Burgener Warm Up Clean

Clean and Jerk

2 Clean and Jerk @ 60% 1RM Clean and Jerk

2 Clean and Jerk @ 65% 1RM Clean and Jerk

2 Clean and Jerk @ 70% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 75% 1RM Clean and Jerk

1 Clean and Jerk @ 80% 1RM Clean and Jerk

1 Clean and Jerk @ 80% 1RM Clean and Jerk

1 Clean and Jerk @ 85% 1RM Clean and Jerk

1 Clean and Jerk @ 85% 1RM Clean and Jerk

1 Clean and Jerk @ 85+% 1RM Clean and Jerk

1 Clean and Jerk @ 85+% 1RM Clean and Jerk

Example Sets

Set 1:

2 Clean and Jerk @120lb

-rest as needed-

Set 2:

2 Clean and Jerk @130lb

-rest as needed-

Set 3:

2 Clean and Jerk @140lb

-rest as needed-

Set 4:

1 Clean and Jerk @150lb

-rest as needed-

Set 5:

1 Clean and Jerk @150lb

-rest as needed-

Set 6:

1 Clean and Jerk @160lb

-rest as needed-

Set 7:

1 Clean and Jerk @160lb

-rest as needed-

Set 8:

1 Clean and Jerk @170lb

-rest as needed-

Set 9:

1 Clean and Jerk @170lb

-rest as needed-

Set 10:

1 Clean and Jerk @175lb

-rest as needed-

Set 11:

1 Clean and Jerk @180lb

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

Snatch

2 Snatch @ 60% 1RM Snatch

2 Snatch @ 65% 1RM Snatch

2 Snatch @ 70% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

1 Snatch @ 75% 1RM Snatch

1 Snatch @ 80% 1RM Snatch

1 Snatch @ 80% 1RM Snatch

1 Snatch @ 85% 1RM Snatch

1 Snatch @ 85% 1RM Snatch

1 Snatch @ 85+% 1RM Snatch

1 Snatch @ 85+% 1RM Snatch

Example Sets

Set 1:

2 Snatch @120lb

-rest as needed-

Set 2:

2 Snatch @130lb

-rest as needed-

Set 3:

2 Snatch @140lb

-rest as needed-

Set 4:

1 Snatch @150lb

-rest as needed-

Set 5:

1 Snatch @150lb

-rest as needed-

Set 6:

1 Snatch @160lb

-rest as needed-

Set 7:

1 Snatch @160lb

-rest as needed-

Set 8:

1 Snatch @170lb

-rest as needed-

Set 9:

1 Snatch @170lb

-rest as needed-

Set 10:

1 Snatch @175lb

-rest as needed-

Set 11:

1 Snatch @180lb

*Based off of 200lb 1RM Snatch.

Optional: DB Alternating Bicep Curls + Bar Dips (Checkmark)

Superset for 4 Sets

20 Alternating Dumbbell Bicep Curls

7-10 Bar Dips

Athletes Notes

How to approach the percentages each day

Easy to use Max Calculator Spreadsheet

Demo Videos

Dumbbell Bicep Curls – alternating arms

Bar Dips

Example Sets

Set 1:

20 Alternating Bicep Curls + 7-10 Bar Dips

-rest as needed-

Repeat for 3-4 more sets