Burgener Strength Week 4 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

10 Supinated Grip Ring Rows (if these are too easy, put feet up on a box)

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 2” Deficit Weighted Push Ups

Tall Clean

3 Tall Cleans @ 7/10 RPE

3 Tall Cleans @ 7/10 RPE

3 Tall Cleans @ 7/10 RPE

Clean Pull + Hang Squat Clean + Clean + Front Squat

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE

1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPE

Tempo Clean Deadlift

1x 10 Second Clean Deadlift @ 10/10 RPE

1x 10 Second Clean Deadlift @ 10/10 RPE

1x 10 Second Clean Deadlift @ 10/10 RPE

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

*Use straps if you have them.