Burgener Strength Week 4 Day 1
Announcements
The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!
Steamboat Strength and Conditioning – SSCOlyClub
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Warm-up (No Measure)
1. Crossover Symmetry or Banded 7’s
2. Mayhem Hip Halo Activation
3. Barbell Prep:
– Burgener snatch warm-up
– Snatch skill transfer exercises
– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Barbell Prep (Checkmark)
3 Sets
10 Sandbag Bearhug Hold Walking Lunge
10 SandBag Bearhug Hold Sumo Deadlift
20 GHD Side Crunch (10/each side)
OR
3 Sets
10 DB Front Rack Lunge
10 DB Deadlifts
20 Russian Twists with Single DB
Hang Snatch
Snatch from Hang or Blocks 3-2-1-3-2-1-1
3 Snatch from Blocks/Hang @ 73-75% 1 RM Snatch
2 Snatch from Blocks/Hang @ 78% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
3 Snatch from Blocks/Hang @ 73-75% 1 RM Snatch
2 Snatch from Blocks/Hang @ 78% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80% 1 RM Snatch
1 Snatch from Blocks/Hang @ 80%+ 1 RM Snatch
*Rest 2 minutes between sets.
*Bar should be set above the knee.
*Use blocks if you have them, take it from the hang if you don’t.
Snatch Balance
Snatch Balance 3-2-1-3-2-1
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
Good Mornings
4 Sets x 7 Barbell Good Morning
*Build in weight each set.
*Perform a :30 Weighted Forearm Plank in between sets.