Burgener Strength Week 3 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

20 Dumbbell Hammer Curls (10 each arm)

10 Banded Weighted Hip Thrust. (On the last rep, hold for 10 seconds at the top of the thrust (Put Glute band right below the knees)

10 Dumbbell Floor Press

Muscle Clean

4 Muscle Cleans @ 7/10 RPE

4 Muscle Cleans @ 7/10 RPE

4 Muscle Cleans @ 7/10 RPE

Clean Pull + Power Clean to Parallel + Clean + Split Jerk

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @ 6.5/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk @ 8.5/10 RPE

Tempo Clean Deadlift

1x 10 Second Clean Deadlift @ 9/10 RPE

1x 10 Second Clean Deadlift @ 9/10 RPE

1x 10 Second Clean Deadlift @ 9/10 RPE

1x 10 Second Clean Deadlift @ 9/10 RPE

1x 10 Second Clean Deadlift @ 9/10 RPE

*You will take 10 seconds to perform a Clean deadlift on the way up AND down.

*Use straps if you have them.