CrossFit FC East – Burgener Strength (Oly)
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Regarding today’s lifting/percentages… (No Measure)
Focus today is on being snappy!!! If you want to make the percentages even lighter with it being deload week, go for it. Just have fun, play around with technique and speed.
Warm Up (No Measure)
1. Crossover Symmetry Activation 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 – all to power position
-Into-
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click “Workout prep notes available” directly below for demo videos.
Athletes Notes
Crossover Symmetry Activation
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
10 Prone Is, Ts, & Ys (no weight or very light plates)
Optional: Successory (Checkmark)
3 Sets
15 Calf Raises + 20 Pogo Jumps
20 Lateral Ski Jumps
10 Squat Jumps
30 Plank Hold Shoulder Taps with 2 push ups every 10 reps
Athletes Notes
Calf Raises + Pogo Jumps
Lateral Ski Jumps/Hops
Jumping Air Squat
Plank Shoulder Taps + Push Ups
Clean and Jerk
2 Clean and Jerk @ 60% 1RM 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 @ 65% 1RM Clean and Jerk
2 Clean and Jerk @ 70% 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 @ 80+% 1RM Clean and Jerk
1 Clean and Jerk @ 80+% 1RM Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean and Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Clean and Jerk @120lb
-rest as needed-
Set 2:
2 Clean and Jerk @120lb
-rest as needed-
Set 3:
2 Clean and Jerk @130lb
-rest as needed-
Set 4:
2 Clean and Jerk @130lb
-rest as needed-
Set 5:
2 Clean and Jerk @140lb
-rest as needed-
Set 6:
2 Clean and Jerk @140lb
-rest as needed-
Set 7:
1 Clean and Jerk @150lb
-rest as needed-
Set 8:
1 Clean and Jerk @150lb
-rest as needed-
Set 9:
1 Clean and Jerk @160lb
-rest as needed-
Set 10:
1 Clean and Jerk @160lb
-rest as needed-
Set 11:
1 Clean and Jerk @165lb
-rest as needed-
Set 12:
1 Clean and Jerk @165lb
*Based off of 200lb 1RM Clean and Jerk.
Snatch
2 Snatch @ 60% 1RM Snatch
2 Snatch @ 60% 1RM Snatch
2 Snatch @ 65% 1RM Snatch
2 Snatch @ 65% 1RM Snatch
2 Snatch @ 70% 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 @ 80% 1RM Snatch
1 Snatch @ 80+% 1RM Snatch
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Snatch
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Snatch @120lb
-rest as needed-
Set 2:
1 Snatch @120lb
-rest as needed-
Set 3:
1 Snatch @130lb
-rest as needed-
Set 4:
1 Snatch @130lb
-rest as needed-
Set 5:
1 Snatch @140lb
-rest as needed-
Set 6:
1 Snatch @140lb
-rest as needed-
Set 7:
1 Snatch @150lb
-rest as needed-
Set 8:
1 Snatch @150lb
-rest as needed-
Set 9:
1 Snatch @160lb
-rest as needed-
Set 10:
1 Snatch @160lb
-rest as needed-
Set 11:
1 Snatch @160lb
-rest as needed-
Set 12:
1 Snatch @165lb
*Based off of 200lb 1RM Snatch
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