Burgener Strength Week 3 Day 2

Announcements

The OPEN IS HERE!!!! This is a friendly reminder to those of you that are signed up how this works! You MUST have a judge in order to enter a score. We will only be doing the workouts in classes on Friday – 6,7,11:30 and 5:30pm FNL. FNL will be run just like a class so please sign up and show up on time. If you cannot make a Friday class time you will need to reach out to a coach to try and set up another time to come in. While we will try to accommodate this we would prefer to not have to come into the gym outside of class timesfor this, please do your best to be here on Friday.Workouts will be released on Thursday at 1pm. Scores must be submitted by 6pm on Monday night. This is such a fun 3 weeks in the gym! Work hard, have fun and support your community!!

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 Dumbbell Front Foot Elevated Static Lunge (5/each leg)

10 Deficit Push Ups on Dumbbells

20 KB Side Bends (10/each side)

Hang Clean

Cleans from Hang/Blocks 3-2-1-3-2-1

3 Cleans from Hang/Blocks @ 70% 1 RM Clean

2 Cleans from Hang/Blocks @ 75% 1 RM Clean

1 Clean from Hang/Blocks @ 80% 1 RM Clean

3 Cleans from Hang/Blocks @ 73% 1 RM Clean

2 Cleans from Hang/Blocks @ 78% 1 RM Clean

1 Clean from Hang/Blocks @ 80%+ 1 RM Clean

*Rest 2 minutes between sets.

*Bar should be set above the knee.

Push Jerk

Push Jerk 10-8-6-4-2

10 Push Jerk @6/10 RPE

8 Push Jerk @7/10 RPE

6 Push Jerk @8/10 RPE

4 Push Jerk @9/10 RPE

2 Push Jerk @10/10 RPE

*These will be cycled.

*Move up in weight each set and build to a heavy set of 2.

*Keep your movement fluid and precise.