Burgener Strength Week 1 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 Goblet Hold Curtsy Squats

20 Kettlebell Snatch (10 each arm)

10 Seated Straddle-legged Banded Face Pulls

High Hang Muscle Snatch

High Hang Muscle Snatch 3-3-2-2-1

3 High Hang Muscle Snatch @ 5/10 RPE

3 High Hang Muscle Snatch @ 5/10 RPE

2 High Hang Muscle Snatch @ 6/10 RPE

2 High Hang Muscle Snatch @ 6/10 RPE

1 High Hang Muscle Snatch @ 7/10 RPE

*Rest 2 Minutes between sets.

Snatch Deadlift + Hang Power Snatch + Power Snatch

Snatch Deadlift + Hang Power Snatch + Power Snatch + Snatch 5×4

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE

1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE

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

Overhead Squat

Take 10 minutes to establish a 3RM Overhead Squat.