Burgener Strength (Oly) – Wed, Apr 10

CrossFit FC East – Burgener Strength (Oly)

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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

2-3 Sets

10 Prone Is, Ts, & Ys (no weight or very light plates)

10 Single Arm Press (each side, moderate)

Athletes Notes

Crossover Symmetry Activation Plus

Banded 7s

Mayhem Hip Halo Activation

10 Prone Is, Ts, & Ys (no weight or very light plates)

Dumbbell Strict Press + Dumbbell Push Press + Dumbbell Pause Push Jerk

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 8/10 RPE

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 8.5/10 RPE

Example Sets

Set 1:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE

-rest as needed-

Set 2:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

-rest as needed-

Set 3:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 8/10 RPE

-rest as needed-

Set 4:

5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 8.5/10 RPE

Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Pause Split Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 70% 1RM Clean and Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 75% 1RM Clean and Jerk

1 Clean Lift Off to Mid Knee + 1 Pause Clean + Jerk Dip + 1 Pause Split Jerk @ 80% 1RM Clean and Jerk

Example Sets

Set 1:

Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Pause Split Jerk @140lb

-rest as needed-

Set 2:

Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Pause Split Jerk @150lb

-rest as needed-

Set 3:

Clean Lift Off to Mid Knee + Pause Clean + Jerk Dip + Pause Split Jerk @160lb

*Based off of 200lb 1RM Clean and Jerk

Clean and Jerk

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

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

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

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

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

1 Clean and Jerk @ 90% 1 RM Clean and Jerk

1 Clean and Jerk @ 90% 1 RM Clean and Jerk

Example Sets

Set 1:

1 Clean and Jerk @150lb

-rest as needed-

Set 2:

1 Clean and Jerk @160lb

-rest as needed-

Set 3:

1 Clean and Jerk @170lb

-rest as needed-

Set 4:

1 Clean and Jerk @160lb

-rest as needed-

Set 5:

1 Clean and Jerk @170lb

-rest as needed-

Set 6:

1 Clean and Jerk @180lb

-rest as needed-

Set 7:

1 Clean and Jerk @180lb

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

Floating Clean Pull

4 Floating Clean Pulls @ 100% 1 RM Clean and jerk

4 Floating Clean Pulls @ 100% 1 RM Clean and jerk

4 Floating Clean Pulls @ 100% 1 RM Clean and jerk

Example Sets

Set 1:

4 Floating Clean Pulls @200lb

-rest as needed-

Set 2:

4 Floating Clean Pulls @200lb

-rest as needed-

Set 3:

4 Floating Clean Pulls @200lb

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

Cool Down (Ankles and Calves) (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)

2-3 minute Alternating Calf Stretch

2 minute Ankle Dorsiflexion Stretch (each side)

*you choose which stretch you get the most out of

Athletes Notes

Alternating Calf Stretch

Ankle Dorsiflexion Stretch