Burgener Strength (Oly) – Mon, Feb 26

Frontier Fitness SF East – Burgener Strength (Oly)

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Warm Up (No Measure)

1. Crossover Symmetry or Banded 7s

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 **

Coaches Notes

1. Crossover Symmetry Activation

OR Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Barbell Prep

Snatch:

A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – “SPEED THROUGH THE MIDDLE”

Elbows high and outside – “BAR CLOSE”

Muscle snatch – “STRONG TURNOVER”

Snatch land – “FOOT WORK” 2”, 4”, 6”

Snatch drop – “FOOT WORK”

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”

Overhead squat, “CORE STRENGTH”

Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”

Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”

Snatch balance, “FOOT AND ARM SPEED”

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Optional: Successory (Checkmark)

3 Sets:

14 Single Arm Dumbbell Farmer Carry Walking Lunge (7 each arm)

10 Alternating Double Dumbbell Row

7 HEAVY Double Dumbbell Squat

Double Dumbbell Squat: Hold dumbbells in front rack.

Athletes Notes

Dumbbell Suitcase Walking Lunge – one arm at a time

Alternating Double Dumbbell Rows

Snatch Push Press + Overhead Squat

2 Snatch Push Press + 2 Overhead Squat @ 65-68% 1 RM Snatch

2 Snatch Push Press + 2 Overhead Squat @ 70% 1 RM Snatch

2 Snatch Push Press + 2 Overhead Squat @ 73-75% 1 RM Snatch

2 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

1 Snatch Push Press + 1 Overhead Squat @ 80-85% 1 RM Snatch

Example Sets

Set 1:

2 Snatch Push Press + 2 Overhead Squat @130lb

-rest as needed-

Set 2:

2 Snatch Push Press + 2 Overhead Squat @140lb

-rest as needed-

Set 3:

2 Snatch Push Press + 2 Overhead Squat @145lb

-rest as needed-

Set 4:

2 Snatch Push Press + 1 Overhead Squat @150lb

-rest as needed-

Set 5:

1 Snatch Push Press + 1 Overhead Squat @160lb

*Based off of 200lb 1RM Snatch.

Power Snatch

3 Power Snatch @ 65% 1 RM Power Snatch

2 Power Snatch @ 70% 1 RM Power Snatch

1 Power Snatch @ 75% 1 RM Power Snatch

3 Power Snatch @ 70% 1 RM Power Snatch

2 Power Snatch @ 75% 1 RM Power Snatch

1 Power Snatch @ 80% 1 RM Power Snatch

1 Power Snatch @ 80+% 1 RM Power Snatch

Example Sets

Set 1:

3 Power Snatch @130lb

-rest as needed-

Set 2:

2 Power Snatch @140lb

-rest as needed-

Set 3:

1 Power Snatch @150lb

-rest as needed-

Set 4:

3 Power Snatch @140lb

-rest as needed-

Set 5:

2 Power Snatch @150lb

-rest as needed-

Set 6:

1 Power Snatch @160lb

-rest as needed-

Set 7:

1 Power Snatch @165lb

*Based off of 200lb 1RM Power Snatch.

Squat Snatch

2 Sets

For Time:

5 Squat Snatch @ 135/95# or 65-70% 1 RM Snatch

5 Squat Snatch @ 165/115# or 70-75% 1 RM Snatch

5 Squat Snatch @ 185/135# or 75-80% 1 RM Snatch

-Then-

60 Seconds to get as many reps as possible with 225/155# or 80-85% 1 RM Snatch

* Rest 3-5 minutes then repeat.

* In notes, comment with your time per round and weights used.

Example Sets

Set 1:

5 Squat Snatch @135lb/95lb

5 Squat Snatch @165lb/115lb

5 Squat Snatch @185lb/135lb

60 Seconds to get as many reps as possible with 225lb/155lb

-Rest 3-5 minutes-

Set 2:

5 Squat Snatch @135lb/95lb

5 Squat Snatch @165lb/115lb

5 Squat Snatch @185lb/135lb

60 Seconds to get as many reps as possible with 225lb/155lb