Burgener Strength Week 3 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

20 Single Arm Dumbbell Walking Lunge (10 each side)

10 Single Arm Kettlebell Cluster (5 each arm)

10 Seated Straddle-Legged Plate Overhead Side Bends (5 each side)

Hang Muscle Snatch

5 Hang Muscle Snatch @ 6.5/10 RPE

5 Hang Muscle Snatch @ 6.5/10 RPE

3 Hang Muscle Snatch @ 7.5/10 RPE

3 Hang Muscle Snatch @ 7.5/10 RPE

1 Hang Muscle Snatch @ 8.5/10 RPE

*Rest 2 minutes between sets.

Overhead Squat

Take 10 minutes to establish a 2RM Overhead Squat.

Snatch Pull + Snatch High Pull + Power Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8.5/10 RPE

*These will be all touch and go! No dropping the barbell.