Burgener Strength Week 5 Day 2

Steamboat Strength and Conditioning – SSCOlyClub

()

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:

14 Alternating Barbell Back Rack Jumping Lunges

10 Pause Push Ups (Pause for 2 seconds at the bottom and 2 seconds at the top of each rep)

:30-:45 second Forearm Side Plank

Clean Pull + Clean from the Blocks/Hang

Clean Pull + Clean From Block: Below the Knee

1 Clean Pull + 1 Clean From Blocks/Hang @ 65% 1RM Clean

1 Clean Pull + 1 Clean From Blocks/Hang @ 68-70% 1RM Clean

1 Clean Pull + 1 Clean From Blocks/Hang @ 73-75% 1RM Clean

1 Clean Pull + 1 Clean From Blocks/Hang @ 78-80% 1RM Clean

1 Clean Pull + 1 Clean From Blocks/Hang @ 83-85% 1RM Clean

1 Clean Pull + 1 Clean From Blocks/Hang @ 85+% 1RM Clean

* If you do not have blocks, then complete hang cleans from mid thigh

Split Jerk

Split Jerk Barbell Cycling 10-8-6-4-2

10 Split Jerk @6/10 RPE

8 Split Jerk @7/10 RPE

6 Split Jerk @8/10 RPE

4 Split Jerk @9/10 RPE

2 Split Jerk @10/10 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.