Burgener Strength Week 4 Day 1

Steamboat Strength and Conditioning – SSCOlyClub

()

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 **

Barbell Prep (Checkmark)

3 Sets

10 Pause Dumbbell Bulgarian Split Squat (pause in the bottom for 2 seconds) (5 each leg)

10 Double Kettlebell Snatch

10 Rower Pike Ups (place feet on the seat of a rower and do pikes ups)

Tall Snatch

5 Tall Snatch @ 6.5/10 RPE

5 Tall Snatch @ 6.5/10 RPE

3 Tall Snatch @ 6.5/10 RPE

3 Tall Snatch @ 6.5/10 RPE

Snatch Balance

Take 10 minutes to establish a 2RM Snatch Balance

Snatch Pull + Snatch High Pull + Snatch

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE

1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPE