Burgener Strength Week 5 Day 1

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 **

Barbell Prep (Checkmark)

3 Sets

14 Barbell Back Rack Bulgarian Split Squat (7 each side)

7 Double Kettlebell Hang Squat Clean

12 Rower Pike Up (Place feet on the seat of a rower and do pikes ups)

Muscle Snatch

5 Muscle Snatch @ 7/10 RPE

5 Muscle Snatch @ 7/10 RPE

3 Muscle Snatch @ 9/10 RPE

3 Muscle Snatch @ 9/10 RPE

1 Muscle Snatch @ 10/10 RPE

*Rest 2 minutes between sets.

Overhead Squat

Take 10 minutes to establish a 1RM Overhead Squat.

Snatch Pull + Snatch + Overhead Squat

2 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 7/10 RPE

2 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 7.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 8/10 RPE

1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 8.5/10 RPE

1 Snatch Pull + 1 Snatch + 1 Overhead Squat @ 9/10 RPE