Burgener Strength Week 1 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 Seated Incline Dumbbell Bicep Curls
10 Weighted Hip Thrust
10 Banded Push Ups
Muscle Clean
Muscle Clean 4×3
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
3 Muscle Cleans @ 6-8/10 RPE
Clean Deadlift + Hang Clean + Front Squat + Jerk
Clean Deadlift + Hang Clean + Front Squat + Jerk 5×4
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPE
Tempo Clean Deadlift
Tempo Clean Deadlift 5×1
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
10 Second Clean Deadlift @ 7.5-8/10 RPE
*You will take 10 seconds to perform a Clean deadlift on the way up AND down.
*Use straps!