Burgener Strength Week 5 Day 3
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 **
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