Burgener Strength Week 6 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:

10 Kettlebell Front Rack Backward Stepping Lunge (5 each leg)

20 Single Arm Alternating Kettlebell Swing

60 Single Arm Kettlebell Overhead Flutter Kicks (30 each side)

Hang Snatch

Snatch from Blocks/Hang (Below the Knee) 8×1

1 Snatch From the Blocks/Hang @ 6/10 RPE

1 Snatch From the Blocks/Hang @ 7/10 RPE

1 Snatch From the Blocks/Hang @ 7.5/10 RPE

1 Snatch From the Blocks/Hang @ 8/10 RPE

1 Snatch From the Blocks/Hang @ 8.5/10 RPE

1 Snatch From the Blocks/Hang @ 9/10 RPE

1 Snatch From the Blocks/Hang @ 9.5/10 RPE

1 Snatch From the Blocks/Hang @ 10/10 RPE

* Bar should be set below the knee.

* If you do not have access to blocks, you will perform below the knee hang snatches

Snatch Balance

Take 10 minutes to build to a heavy Snatch Balance.

Good Mornings

4 Sets of 6 Barbell Good morning.

*Build in weight each set.

*Perform a :30 Weighted Forearm Plank in between sets.