Burgener Strength Week 2 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 **

Movement Prep (Checkmark)

3 Sets

20 Barbell Front Rack Step Ups (10 each side)

10 Dumbbell Strict Press

10 Double Dumbbell Bent Over Row

Demo Videos

Back Rack Step Ups – Barbell in Front Rack

Dumbbell Strict Press

Double Dumbbell Bent Over Row

Muscle Clean + Squat Jerk (4 Rounds for weight)

4 Sets: 6-6-6-6

3 Muscle Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6.5/10 RPE

3 Muscle Clean + 3 Squat Jerk @ 6.5/10 RPE

Demo Video

Muscle Clean + Squat Jerk

Pause Hang Power Clean + Pause Split Jerk (5 Rounds for weight)

5 Sets: 4-4-4-4-4

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE

2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPE

*Pause in the receiving position of both for 3 seconds

Demo Video

Pause Hang Power Clean + Pause Split Jerk

OPTIONAL: Accessory Work (Checkmark)

4 Sets:

4 Turkish Get Up (each arm)

:30 Hollow Hold

:20 Row or Bike Sprint OR 50 ft Sled Push Sprint

Demo Videos

Dumbbell Turkish Get Up

Hollow Hold

Sled Push