Burgener Strength Week 2 Day 3

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 **

Strength

Snatch (10 Rounds for weight)

10 Sets:3-3-2-2-1-1-1-1-1-1

3 Snatch @ 5/10 RPE

3 Snatch @ 6/10 RPE

2 Snatch @ 7/10 RPE

2 Snatch @ 7/10 RPE

1 Snatch @ 7.5/10 RPE

1 Snatch @ 8/10 RPE

1 Snatch @ 8.5/10 RPE

1 Snatch @ 9/10 RPE

1 Snatch @ 9.5/10 RPE

1 Snatch @ 10/10 RPE

Demo Video

Snatch

Clean & Jerk (10 Rounds for weight)

10 Sets:

2 Clean and Jerk @ 5/10 RPE

2 Clean and Jerk @ 6/10 RPE

1 Clean and Jerk @ 6.5/10 RPE

1 Clean and Jerk @ 7/10 RPE

1 Clean and Jerk @ 7.5/10 RPE

1 Clean and Jerk @ 8/10 RPE

1 Clean and Jerk @ 8.5/10 RPE

1 Clean and Jerk @ 9/10 RPE

1 Clean and Jerk @ 9.5/10 RPE

1 Clean and Jerk @ 10/10 RPE

Demo Video

Squat Clean and Jerk