Burgener Strength Week 2 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 **
Movement Prep
Movement Prep (Checkmark)
3 Sets
14 Front Foot Elevated DEEP Lunge (Put front heel up on wedge if needed) (7 each side)
10 Weighted Back Extension (barbell on back or plate hold in front)
:45 Each Side Forearm Plank
Demo Videos
Dumbbell Front Foot Elevated DEEP Lunge
Barbell Back Extension
Forearm Side Plank
Strength
Snatch Push Press + Tempo Overhead Squat (3 Rounds for weight)
3 Sets: 6-6-5
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 2 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
4 Snatch Push Press + 1 Tempo Overhead Squat (5 Seconds down, 3 second hold) @ 68-70% 1 RM Snatch
Demo Video
Snatch Push Press + Tempo OHS
Muscle Snatch + High Hang Power Snatch + Snatch Drop (3 Rounds for weight)
3 Sets: 6Reps
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop @ 5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop @ 5.5/10 RPE
3 Muscle Snatch + 3 High Hang Power Snatch (I want these to be LIGHTNING FAST) + Snatch Drop @ 5.5/10 RPE
Demo Video
Muscle Snatch + High Hang Power Snatch + Snatch Drop
Pause Hang Power Snatch (8 Rounds for weight)
8 Sets: 3-2-1-3-2-1-1-1
3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch
2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch
2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch
*Pause for 2 seconds in the receive position before standing
Demo Video
Hang Power Snatch
OPTIONAL: Accessory Work
Accessory Work (Checkmark)
3 Sets
5-10 Ring Dips with 30 secRing Support Hold on the last repetition
1 Minute Weighted Straight Arm Plank
:30-:45 Nose to Wall Handstand Hold (these are to help strengthen our Jerk Overhead positioning. So pretend like you have a 400# Barbell Overhead!)
Demo Videos
Ring Dips with 3 second pause at the top
High Plank Hold
Nose to Wall Handstand Hold