What better way to begin a Weightlifting Program than to PR your Snatch by 5 lbs? Caleb and Felise did with 225lbs and 120lbs respectively.
Front Squat 5 – 5 – 5 – 5 – 5 (4 sec descent – 1 sec pause at bottom)
Ring Dip 5 – 5 – 5 – 5
Upright Row 5 – 5 – 5 – 5 (3 sec descent – 1 sec hold at top)
Modified Burgener Warm Up / Intro to the Snatch
Front Squat 5 x 4 (4 – 1)
Upright Row 5 x 4 (3 -1)
The Burgener Warm Up (Modified) / Technique Drill
The major change we made to Coach B.’s Warm Up is we have the lifter perform each movement progressively lower in the hang with each rep on the pulls and muscle snatch. By doing so, lifters are given the opportunity to work on the transition during the warm up. We added the Snatch Push Press and made the Snatch Land progress into the Snatch Drop. Finally we have the lifters perform the major snatch variations from least efficient to most efficient.
The lifter should perform 5 reps excellent reps of each skill transfer exercise in the warm up. Do not think of this as just a warm up. It is more a technique drill and should be approached and executed as such.