Burgener Strength Week 2 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:

10 Wide Grip Barbell Curls

10 Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust)

10 Banded Push Ups

Tall Clean

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

5 Tall Cleans @ 6/10 RPE

Clean Lift Off + Clean Deadlift to Mid Thigh + Power Clean to Parallel + Clean

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7.5/10 RPE

1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 8/10 RPE

Tempo Clean Deadlift

10 Second Clean Deadlift @ 8-8.5/10 RPE

10 Second Clean Deadlift @ 8-8.5/10 RPE

10 Second Clean Deadlift @ 8-8.5/10 RPE

10 Second Clean Deadlift @ 8-8.5/10 RPE

10 Second Clean Deadlift @ 8-8.5/10 RPE

*You will take 10 seconds to perform a Clean deadlift on the way up AND down.

*Use straps if you have them.