Frontier Fitness SF East – Burgener Strength (Oly)
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Warm Up (No Measure)
1. Crossover Symmetry or Banded 7s
2. Mayhem Hip Halo Activation
3. Barbell Prep
Burgener clean warm-up
Front squat skill transfer exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
** full details in coach notes **
Coaches Notes
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
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Optional: Successory (Checkmark)
3 Sets
8 Turkish Get Ups (4 each arm)
14 Barbell Back Rack Jumping Lunges
:30 Side Forearm Plank (each side)
Athletes Notes
Turkish Get Up
Alternating Barbell Back Rack Jumping Lunges
Side Forearm Plank with Top Leg on Bench – leg doesn’t need to be on bench
Muscle Clean + Slow Tempo Strict Press + Close Grip Overhead Squat
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 6.5/10 RPE
*Tempo: 5 second ascent.
Athletes Notes
Demo Videos
Muscle Clean + Slow Tempo Strict Press 5 second ascent + Close Grip Overhead Squat
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 5.5/10 RPE
-rest as needed-
Set 2:
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 6/10 RPE
-rest as needed-
Set 3:
3 Muscle Clean + 3 Slow Tempo Strict Press + 3 Close Grip Overhead Squat @ 6.5/10 RPE
Clean Pull + Power Clean + Push Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 68% 1 RM Power Clean and Jerk
2 Clean Pull + 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean and Jerk
1 Clean Pull + 1 Power Clean + 1 Push Jerk @ 83-85+% 1 RM Power Clean and Jerk
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Pull + Power Clean + Push Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
2 Clean Pull + 1 Power Clean + 1 Push Jerk @135lb
-rest as needed-
Set 2:
2 Clean Pull + 1 Power Clean + 1 Push Jerk @140lb
-rest as needed-
Set 3:
1 Clean Pull + 1 Power Clean + 1 Push Jerk @150lb
-rest as needed-
Set 4:
1 Clean Pull + 1 Power Clean + 1 Push Jerk @160lb
-rest as needed-
Set 5:
1 Clean Pull + 1 Power Clean + 1 Push Jerk @170lb
*Based off of 200lb 1RM Power Clean and Jerk
Behind the Neck Split Jerk
Take 10 minutes or 5 singles to build to a heavy Behind the Neck Split Jerk for the day. (Practice making bigger jumps)
-Then-
Take 85-88% of that 1 RM and hit for 3 singles.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Behind the Neck Split Jerk
How to approach the lifts
Record each set as 1 of your scores for load
Example Sets
Set 1:
1 Behind the Neck Split Jerk @95lb
-rest as needed-
Set 2:
1 Behind the Neck Split Jerk @115lb
-rest as needed-
Set 3:
1 Behind the Neck Split Jerk @135lb
-rest as needed-
Set 4:
1 Behind the Neck Split Jerk @155lb
-rest as needed-
Set 5:
1 Behind the Neck Split Jerk @175lb
-rest as needed-
Set 6:
1 Behind the Neck Split Jerk @155lb
-rest as needed-
Set 7:
1 Behind the Neck Split Jerk @155lb
-rest as needed-
Set 8:
1 Behind the Neck Split Jerk @155lb
*Based off of 200lb 1RM Behind the Neck Split Jerk
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