Burgener Strength Week 5 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

6 Supinated Grip Pause Ring Rows (Pause at the top and bottom of each rep for 2 seconds)

10 Banded Pulse Weighted Hip Thrust (At the top of each rep, do a little pulse)

10 Weighted Push Ups on Dumbbell

Muscle Clean

3 Muscle Cleans @ 8/10 RPE

3 Muscle Cleans @ 8/10 RPE

3 Muscle Cleans @ 8/10 RPE

Clean Pull + Clean + Clean + Jerk

1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 7/10 RPE

1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 7.5/10 RPE

1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 8/10 RPE

1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 8.5/10 RPE

1 Clean Pull + 1 Clean + 1 Clean + 1 Jerk @ 9/10 RPE

*These will be touch and go. Do not drop the barbell.

Clean Grip Deadlift

3 Sets x 5 Single Clean Deadlift AFAP(As Fast As Possible) @ 10/10 RPE

*NOT touch and go.