Burgener Strength Week 4 Day 2

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 clean warm-up

Front squat skill transfer exercises

3x High Hang Clean + 3x Hang Clean + 3x Clean

** full details in coach notes **

Barbell Prep (Checkmark)

3 Sets

20 Alternating Jumping Lunge

10 Wide Grip Dumbbell Bench Press

20 Kettlebell Side Bends (10 each side)

Hang Clean

Cleans from Hang/Blocks 3-2-1-3-2-1

3 Cleans from Blocks/Hang @ 75% 1 RM Clean

2 Cleans from Blocks/Hang @ 80% 1 RM Clean

1 Clean from Blocks/Hang @ 85% 1 RM Clean

3 Cleans from Blocks/Hang @ 75% 1 RM Clean

2 Cleans from Blocks/Hang @ 80% 1 RM Clean

1 Clean from Blocks/Hang @ 85%+ 1 RM Clean

*Bar should be set above the knee.

*Use blocks if you have them, take it from the hang if you don’t.

Push Jerk + Split Jerk

Push Jerk + Split Jerk 10-8-6-4

5x 1 Push Jerk + 1 Split Jerk @ 6/10 RPE

4x 1 Push Jerk + 1 Split Jerk @ 7/10 RPE

3x 1 Push Jerk + 1 Split Jerk @ 8/10 RPE

2x 1 Push Jerk + 1 Split Jerk @ 9/10 RPE

*These will be cycled.

*Move up in weight each set and build to a heavy set of 2.

*Keep your movement fluid and precise.