BURGENER WARM UP, SKILL TRANSFER EXERCISES
- 2 pos snatch: 1 FROM FLOOR, 1 FROM HANG. warm up accordingly. 70%X1+1, 75%x1+1, 80%x1+1 x 3
- snatch tempo pulls; HIT ALL 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid thigh, down position, explode to top with a good strong finish. go down the same way pausing at each position. that is 1 rep and 1 set. perform 4 sets. 10 sec up and 10 sec down.
- snatch push press+snatch balance: 3+3 x 5 increase weight each set.
- kb snatch+ohs+sotts press+turkish get up+stand…..2 reps each hand x 3 sets. (love this exercise!!)
- back extension: 3 x 10 with bar. pause 3 sec at top.
- sit ups x 100 reps.