Burgener Strength Week 6 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 Barbell Chinese Rows

5 Weighted Hip Thrust (challenge the loading here)

10 Weighted Push Ups

Tall Clean

3 Tall Cleans @ 8/10 RPE

3 Tall Cleans @ 8/10 RPE

3 Tall Cleans @ 8/10 RPE

Clean Pull + Clean + Jerk

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

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

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

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

1 Clean Pull + 1 Clean + 1 Jerk @ 9.5+/10 RPE

Clean Grip Deadlift

EMOM for 10 min perform 1 Clean Deadlift.

*Move up in weight each set