Burgener Strength Week 1 Day 1

Steamboat Strength and Conditioning – SSCOlyClub

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Warm-up

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

Barbell Prep (Checkmark)

3 Sets

20 Barbell Back Rack Front Foot Elevated Static Lunge (10 each side)

10 Back Extension + 30 Sec Static Hold at the top of the last repetition

20 Kettlebell Side Bends (10 each side)

Strength

Snatch Push Press + Tempo Overhead Squat

3 Snatch Push Press + 3 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 65% 1 RM Snatch

3 Snatch Push Press + 3 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 65% 1 RM Snatch

3 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 65% 1 RM Snatch

Muscle Snatch + Snatch Drop

3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE

3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE

3 Muscle Snatch + 3 Snatch Drop @ 5/10 RPE

Pause High Hang Power Snatch

3 Pause High Hang Power Snatch @ 60% 1 RM Snatch

2 Pause High Hang Power Snatch @ 65% 1 RM Snatch

1 Pause High Hang Power Snatch @ 70% 1 RM Snatch

3 Pause High Hang Power Snatch @ 65% 1 RM Snatch

2 Pause High Hang Power Snatch @ 70% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

1 Pause High Hang Power Snatch @ 73% 1 RM Snatch

*Pause for 2 seconds in the receive position before standing.

Optional Accessory

OPTIONAL: Accessory Work (Checkmark)

3 Sets

5 Ring Dips with 3 second pause at the top of each repetition.

1 Minute Weighted Forearm Plank

:30-:45 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)