Burgener Strength Week 3 Day 3
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 snatch warm-up
Snatch skill transfer exercises
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
** full details in coach notes **
Saturday Lifting Note (No Measure)
For Saturdays, you will have 3 options depending on how you are feeling physically and mentally.
Option A
Snatch: Build to a 9-9.5/10 RPE
Clean and jerk: Build to a 9-9.5/10 RPE
Percentage doesn’t matter! You 60% could feel like a 9/10 RPE and thats ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.
Option B
Power Snatch Waves:
1 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Power Clean + Push Jerk Waves:
1 Power Clean + Push Jerk @ 6.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 8.5/10 RPE
1 Power Clean + Push Jerk @ 9/10 RPE
This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.
Option C
Snatch: Slowly build up to 70-80% and hit for 5 PERFECT singles
Clean and Jerk: Slowly build up to 70-80% and hit for 5 perfect singles.
This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!
Snatch
Option A: Snatch
Build to a 9-9.5/10 RPE
Clean and Jerk
Option A: Clean & Jerk
Build to a 9-9.5/10 RPE
Power Snatch
Option B: Power Snatch Waves
1 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE
1 Power Snatch @ 9/10 RPE
Score = load for top weight
Power Clean + Push Jerk
Option B: Power Clean & Push Jerk Waves
1 Power Clean + Push Jerk @ 6.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 7/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 7.5/10 RPE
1 Power Clean + Push Jerk @ 8/10 RPE
1 Power Clean + Push Jerk @ 8.5/10 RPE
1 Power Clean + Push Jerk @ 9/10 RPE
Score = load for top weight
Snatch
Option C: Snatch
Slowly build up to 70-80% and hit for 5 PERFECT singles
Clean and Jerk
Option C: Clean & Jerk
Slowly build up to 70-80% and hit for 5 PERFECT singles