Burgener Strength Transition Week 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 Curtsy Squat

10 Kettlebell Snatch (5 each side)

10 Banded Face Pull

High Hang Muscle Snatch

3 High Hang Muscle Snatch @ 6/10 RPE

3 High Hang Muscle Snatch @ 6/10 RPE

3 High Hang Muscle Snatch @ 6/10 RPE

Snatch Push Press + Tempo Overhead Squat

1 Snatch Push Press + 1 Tempo Overhead Squat @ 6-7/10 RPE

1 Snatch Push Press + 1 Tempo Overhead Squat @ 6-7/10 RPE

1 Snatch Push Press + 1 Tempo Overhead Squat @ 6-7/10 RPE

1 Snatch Push Press + 1 Tempo Overhead Squat @ 6-7/10 RPE

Tempo is 3 seconds down and 3 second pause in the bottom of the squat.

Power Snatch

3 Power Snatch @ 5/10 RPE

2 Power Snatch @ 6/10 RPE

1 Power Snatch @ 6.5/10 RPE

1 Power Snatch @ 7/10 RPE

1 Power Snatch @ 7.5/10 RPE

*These will be all touch and go! No dropping the barbell.

Optional Accessory: Bench Good Morning (Weight)

3 Sets x 5 Bench Good Morning

*Perform a good morning sitting straddle on a bench.