Burgener Strength Week 2 Day 1

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 Alternating Double Dumbbell Walking Lunge + Curl and Press in Lunge

10 Single Arm Kettlebell Clean and Push Press (5 each side)

10 Seated Straddle-Legged Double Dumbbell Shoulder Press

Tall Snatch

5 Tall Snatch @ 6/10 RPE

5 Tall Snatch @ 6/10 RPE

3 Tall Snatch @ 7/10 RPE

3 Tall Snatch @ 7/10 RPE

Snatch Balance

Take 10 minutes to establish a 3RM Snatch Balance.

Snatch Lift Off + Snatch Deadlift to Mid Thigh + Snatch

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6/10 RPE

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6.5/10 RPE

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE

1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 8/10 RPE