Burgener Strength Week 6 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

14 Alternating Barbell Back Rack Jumping Lunge

As Many Push Ups as Possible in 30 seconds.

20 Forearm Plank Side to Side Hip Touches

Hang Clean

Cleans from Blocks/Hang (Below The Knee) 6×1

1 Clean From Blocks/Hang @ 6.6/10 RPE

1 Clean From Blocks/Hang @ 7/10 RPE

1 Clean From Blocks/Hang @ 8/10 RPE

1 Clean From Blocks/Hang @ 8.5/10 RPE

1 Clean From Blocks/Hang @ 9/10 RPE

1 Clean From Blocks/Hang @ 9.5/10 RPE

*Bar should be set below the knee.

* If you do not have access to blocks, perform below the knee hang cleans

Split Jerk

Take 10 minutes to build to a heavy single Split Jerk.