{"id":15934,"date":"2026-03-17T18:49:41","date_gmt":"2026-03-17T18:49:41","guid":{"rendered":"https:\/\/burgenerstrength.com\/?page_id=15934"},"modified":"2026-03-29T14:37:55","modified_gmt":"2026-03-29T13:37:55","slug":"programming","status":"publish","type":"page","link":"https:\/\/burgenerstrength.com\/es\/programming\/","title":{"rendered":"Programaci\u00f3n"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"15934\" class=\"elementor elementor-15934\" data-elementor-post-type=\"page\">\n\t\t\t\t<div data-dce-background-overlay-image-url=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2022\/06\/everydayathlete.webp\" class=\"elementor-element elementor-element-225aa7c9 e-flex e-con-boxed e-con e-parent\" data-id=\"225aa7c9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-609d16ae elementor-widget elementor-widget-heading\" data-id=\"609d16ae\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Train the Burgener way.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-a83f8e7 elementor-widget__width-initial elementor-widget elementor-widget-heading\" data-id=\"a83f8e7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">use the 4-day weekly program we run at Burgener Strength HQ<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-28f165d4 elementor-widget elementor-widget-heading\" data-id=\"28f165d4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Built around sound progressions, quality movement, and decades of coaching experience.<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-93320f0 elementor-widget__width-initial elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"93320f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_delay&quot;:&quot;1000&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Now available free<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-57b79cf elementor-align-center elementor-widget elementor-widget-button\" data-id=\"57b79cf\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#workouts\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View Workouts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div data-dce-background-image-url=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2024\/04\/IMAGE-SECTION-BG-White-Grunge-BG-1920x1280-1.jpg\" class=\"elementor-element elementor-element-625f219f e-flex e-con-boxed e-con e-parent\" data-id=\"625f219f\" data-element_type=\"container\" data-e-type=\"container\" id=\"workouts\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-13778063 e-con-full e-flex e-con e-child\" data-id=\"13778063\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-15d0743c elementor-widget elementor-widget-heading\" data-id=\"15d0743c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Progamming<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4691e7bd elementor-widget elementor-widget-text-editor\" data-id=\"4691e7bd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>All programming is built around sound progressions, quality movement, and decades of coaching experience.\u200b<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1a8acec elementor-grid-1 elementor-grid-tablet-1 elementor-grid-mobile-1 elementor-widget elementor-widget-loop-grid\" data-id=\"1a8acec\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;template_id&quot;:&quot;15954&quot;,&quot;columns&quot;:&quot;1&quot;,&quot;masonry&quot;:&quot;yes&quot;,&quot;columns_tablet&quot;:&quot;1&quot;,&quot;pagination_type&quot;:&quot;load_more_on_click&quot;,&quot;row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;0&quot;,&quot;sizes&quot;:[]},&quot;_skin&quot;:&quot;post&quot;,&quot;columns_mobile&quot;:&quot;1&quot;,&quot;edit_handle_selector&quot;:&quot;[data-elementor-type=\\&quot;loop-item\\&quot;]&quot;,&quot;load_more_spinner&quot;:{&quot;value&quot;:&quot;fas fa-spinner&quot;,&quot;library&quot;:&quot;fa-solid&quot;},&quot;row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"loop-grid.post\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-loop-container elementor-grid\" role=\"list\">\n\t\t<style id=\"loop-15954\">.elementor-15954 .elementor-element.elementor-element-965378f{--display:flex;--justify-content:space-between;--gap:20px 0px;--row-gap:20px;--column-gap:0px;border-style:solid;--border-style:solid;border-width:1px 1px 1px 1px;--border-top-width:1px;--border-right-width:1px;--border-bottom-width:1px;--border-left-width:1px;border-color:#C2C2C24A;--border-color:#C2C2C24A;--border-radius:10px 10px 10px 10px;box-shadow:0px 0px 20px 0px rgba(0, 0, 0, 0.15);--margin-top:0px;--margin-bottom:030px;--margin-left:0px;--margin-right:0px;--padding-top:40px;--padding-bottom:40px;--padding-left:40px;--padding-right:40px;}.elementor-15954 .elementor-element.elementor-element-965378f:not(.elementor-motion-effects-element-type-background), .elementor-15954 .elementor-element.elementor-element-965378f > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-color:var( --e-global-color-secondary );}.elementor-15954 .elementor-element.elementor-element-0db0e6d{--display:flex;--gap:0px 0px;--row-gap:0px;--column-gap:0px;--padding-top:0px;--padding-bottom:0px;--padding-left:0px;--padding-right:0px;}.elementor-15954 .elementor-element.elementor-element-8c0dba1 .elementor-heading-title{font-family:\"Poppins\", Sans-serif;font-size:26px;font-weight:700;text-transform:uppercase;line-height:1.3em;letter-spacing:0px;color:var( --e-global-color-2180538 );}.elementor-15954 .elementor-element.elementor-element-8c0dba1 > .elementor-widget-container{margin:0px 20px 0px 0px;padding:0px 0px 0px 0px;}.elementor-15954 .elementor-element.elementor-element-2db2226 .elementor-heading-title{font-family:\"Fresh Eaters\", Sans-serif;font-size:14px;font-weight:normal;text-transform:uppercase;letter-spacing:0px;color:var( --e-global-color-text );}.elementor-15954 .elementor-element.elementor-element-8620034 > .elementor-widget-container{padding:0px 0px 0px 0px;}@media(max-width:1024px){.elementor-15954 .elementor-element.elementor-element-965378f{--margin-top:0px;--margin-bottom:30px;--margin-left:0px;--margin-right:0px;}.elementor-15954 .elementor-element.elementor-element-8c0dba1 .elementor-heading-title{line-height:1.1em;}}@media(max-width:767px){.elementor-15954 .elementor-element.elementor-element-965378f{--margin-top:0px;--margin-bottom:30px;--margin-left:0px;--margin-right:0px;--padding-top:30px;--padding-bottom:30px;--padding-left:30px;--padding-right:30px;}.elementor-15954 .elementor-element.elementor-element-8c0dba1 .elementor-heading-title{line-height:1em;}.elementor-15954 .elementor-element.elementor-element-8c0dba1 > .elementor-widget-container{margin:0px 0px 0px 0px;}.elementor-15954 .elementor-element.elementor-element-2db2226 .elementor-heading-title{font-size:16px;}}\/* Start custom CSS for container, class: .elementor-element-965378f *\/.elementor-15954 .elementor-element.elementor-element-965378f .elementor-widget-wrap { flex-direction: column; } .elementor-15954 .elementor-element.elementor-element-965378f .elementor-widget-wrap div:last-child { margin-top: auto; }\/* End custom CSS *\/<\/style>\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"15954\" class=\"elementor elementor-15954 e-loop-item e-loop-item-16092 post-16092 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div data-dce-background-color=\"#F2F2F2\" class=\"elementor-element elementor-element-965378f e-con-full e-flex e-con e-child\" data-id=\"965378f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-0db0e6d e-con-full e-flex e-con e-child\" data-id=\"0db0e6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-8c0dba1 elementor-widget elementor-widget-heading\" data-id=\"8c0dba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WEEK 4<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#C2262E\" class=\"elementor-element elementor-element-2db2226 elementor-widget elementor-widget-heading\" data-id=\"2db2226\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">abril 18, 2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8620034 elementor-widget elementor-widget-theme-post-content\" data-id=\"8620034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-content.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2><strong>Day 1<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Power Snatch + Hang Squat Snatch + Snatch\n<ul>\n<li>2 sets x 3 reps @ 60% (total 6 reps)<\/li>\n<li>2 sets x 3 reps @ 65% (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Balance\n<ul>\n<li>2 sets x 3 reps @ 80% (total 6 reps)<\/li>\n<li>1 set x 3 reps @ 85% (total 3 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>1 set x 5 reps @ 85%<\/li>\n<li>1 set x 4 reps @ 85%<\/li>\n<li>2 sets x 3 reps @ 85% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean Shrugs\n<ul>\n<li>3 sets x 5 reps @ 125% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>2 sets x 10 reps (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>1 set x 10 reps (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>2 sets x 10 reps (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 2<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Cleans\n<ul>\n<li>2 sets x 3 reps @ 80% (total 6 reps)<\/li>\n<li>3 sets x 2 reps @ 85% (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Rack Jerks\n<ul>\n<li>2 sets x 3 reps @ 80% (total 6 reps)<\/li>\n<li>3 sets x 3 reps @ 85% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean Pulls\n<ul>\n<li>2 sets x 5 reps @ 100% (total 10 reps)<\/li>\n<li>2 sets x 5 reps @ 105% (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Romanian Deadlift\n<ul>\n<li>3 sets x 5 reps @ 95% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Sit Ups\n<ul>\n<li>2 sets x 25 reps (total 50 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>Not specified<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 3<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>1 set x 2 reps @ 80% (70kg max; 56kg)<\/li>\n<li>5 total reps @ 85% (70kg max; 59.5kg): 2, 2, 1<\/li>\n<\/ul>\n<\/li>\n<li>Power Clean + Hang Squat Clean + Clean\n<ul>\n<li>1 set x 3 reps @ 75% (90kg max; 67.5kg)<\/li>\n<li>3 sets x 3 reps @ 80% (90kg max; 72kg) (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>4 sets x 5 reps @ 80% (130kg max; 104kg) (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>2 sets x 5 reps (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>1 set x 10 reps (total 10 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 4<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>1 set x 2 reps @ 75% (70kg max; 52.5kg)<\/li>\n<li>1 set x 2 reps @ 80% (70kg max; 56kg)<\/li>\n<li>2 sets x 1 rep @ 85% (70kg max; 59.5kg) (total 2 reps)<\/li>\n<li>2 sets x 1 rep @ 90% (weight not provided) (total 2 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; Jerk\n<ul>\n<li>1 set x 2 reps @ 75% (90kg max; 67.5kg)<\/li>\n<li>1 set x 2 reps @ 80% (90kg max; 72kg)<\/li>\n<li>1 set x 1 rep @ 85% (90kg max; 76.5kg)<\/li>\n<li>1 set x 1 rep @ 90% (weight not provided)<\/li>\n<\/ul>\n<\/li>\n<li>Front Squat\n<ul>\n<li>1 set x 5 reps @ 80% (110kg max)<\/li>\n<li>3 sets @ 85% (110kg max): 5, 5, 4 (total 14 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Shrugs\n<ul>\n<li>3 sets x 5 reps @ 120% (70kg max) (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>3 sets x 12 reps (21kg) (total 36 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>2 sets x 10 reps (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor**<\/em><br \/>\n<em>**For Snatch workouts, use Snatch variations<\/em><br \/>\n<em>**For Clean workouts, use Clean variations<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"15954\" class=\"elementor elementor-15954 e-loop-item e-loop-item-16091 post-16091 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div data-dce-background-color=\"#F2F2F2\" class=\"elementor-element elementor-element-965378f e-con-full e-flex e-con e-child\" data-id=\"965378f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-0db0e6d e-con-full e-flex e-con e-child\" data-id=\"0db0e6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-8c0dba1 elementor-widget elementor-widget-heading\" data-id=\"8c0dba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WEEK 3<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#C2262E\" class=\"elementor-element elementor-element-2db2226 elementor-widget elementor-widget-heading\" data-id=\"2db2226\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">abril 11, 2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8620034 elementor-widget elementor-widget-theme-post-content\" data-id=\"8620034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-content.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2><strong>Day 1<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>2 Snatch Pulls + 2 Snatches\n<ul>\n<li>2 sets x 4 reps @ 73% (total 8 reps)<\/li>\n<li>3 sets x 4 reps @ 78% (total 12 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Balance\n<ul>\n<li>2 sets x 3 reps @ 80% (total 6 reps)<\/li>\n<li>3 sets x 3 reps @ 85% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>5 sets x 4 reps @ 85% (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean Shrugs\n<ul>\n<li>5 sets x 5 reps @ 125% (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>15, 12, 10 (total 37 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>3 sets x 12 reps (total 36 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 2<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>2 Position Cleans\n<ul>\n<li>2 sets x 2 reps @ 80% (total 4 reps)<\/li>\n<li>3 sets x 2 reps @ 85% (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Rack Jerks\n<ul>\n<li>2 sets x 2 reps @ 80% (total 4 reps)<\/li>\n<li>3 sets x 2 reps @ 85% (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean Pulls\n<ul>\n<li>2 sets x 3 reps @ 100% (total 6 reps)<\/li>\n<li>3 sets x 3 reps @ 105% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Romanian Deadlift\n<ul>\n<li>5 sets x 5 reps @ 95% (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>Not specified<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 3<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>2 sets x 3 reps @ 80% (total 6 reps)<\/li>\n<li>3 sets @ 85%: 3, 3, 2 (total 8 reps)<\/li>\n<\/ul>\n<\/li>\n<li>2 Clean Pulls + 2 Cleans\n<ul>\n<li>2 sets x 4 reps @ 75% (total 8 reps)<\/li>\n<li>3 sets x 4 reps @ 80% (total 12 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>5 sets x 5 reps @ 80% (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>3 sets x 5 reps (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>2 sets x 10 reps (total 20 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 4<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>1 set x 2 reps @ 80%<\/li>\n<li>2 sets x 1 rep @ 85% (total 2 reps)<\/li>\n<li>3 sets x 1 rep @ 90% (total 3 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; Jerk\n<ul>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>1 set x 2 reps @ 80%<\/li>\n<li>2 sets x 1 rep @ 85% (total 2 reps)<\/li>\n<li>3 sets x 1 rep @ 90% (total 3 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Front Squat\n<ul>\n<li>2 sets x 5 reps @ 80% (total 10 reps)<\/li>\n<li>3 sets x 5 reps @ 85% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Shrugs\n<ul>\n<li>5 sets x 5 reps @ 120% (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>15, 12, 10 (total 37 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor**<\/em><br \/>\n<em>**For Snatch workouts, use Snatch variations<\/em><br \/>\n<em>**For Clean workouts, use Clean variations<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"15954\" class=\"elementor elementor-15954 e-loop-item e-loop-item-16087 post-16087 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div data-dce-background-color=\"#F2F2F2\" class=\"elementor-element elementor-element-965378f e-con-full e-flex e-con e-child\" data-id=\"965378f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-0db0e6d e-con-full e-flex e-con e-child\" data-id=\"0db0e6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-8c0dba1 elementor-widget elementor-widget-heading\" data-id=\"8c0dba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WEEK 2<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#C2262E\" class=\"elementor-element elementor-element-2db2226 elementor-widget elementor-widget-heading\" data-id=\"2db2226\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">abril 2, 2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8620034 elementor-widget elementor-widget-theme-post-content\" data-id=\"8620034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-content.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2><strong>Day 1<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Power Snatch + Hang Squat Snatch + Snatch\n<ul>\n<li>1 set x 3 reps @ 70%<\/li>\n<li>3 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Balance\n<ul>\n<li>2 sets x 3 reps @ 75%<\/li>\n<li>3 sets x 3 reps @ 80%<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>5 sets x 5 reps @ 80%<\/li>\n<\/ul>\n<\/li>\n<li>Clean Shrugs\n<ul>\n<li>5 sets x 5 reps @ 120%<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>15, 12, 10 (total 37 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 2<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>3 Position Cleans\n<ul>\n<li>2 sets x 3 reps @ 75%<\/li>\n<li>3 sets x 3 reps @ 80%<\/li>\n<\/ul>\n<\/li>\n<li>Rack Jerks\n<ul>\n<li>2 sets x 3 reps @ 75%<\/li>\n<li>3 sets x 3 reps @ 80%<\/li>\n<\/ul>\n<\/li>\n<li>Clean Pulls\n<ul>\n<li>2 sets x 3 reps @ 95%<\/li>\n<li>3 sets x 3 reps @ 100%<\/li>\n<\/ul>\n<\/li>\n<li>Romanian Deadlift\n<ul>\n<li>5 sets x 7 reps @ 90% (total 35 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>Not specified<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 3<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>3 Snatch + 2 Snatch Pulls\n<ul>\n<li>2 sets x 5 reps @ 75% (total 10 reps)<\/li>\n<li>3 sets x 5 reps @ 80% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Power Clean + Hang Squat Clean + Clean\n<ul>\n<li>2 sets x 3 reps @ 70%<\/li>\n<li>3 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>5 sets x 6 reps @ 75% (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Box Jumps\n<ul>\n<li>3 sets x 5 reps (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Chin Ups\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 4<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up*<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>1 set x 2 reps @ 80%<\/li>\n<li>3 total singles @ 85% (1, 1, 1)<\/li>\n<li>1 set x 1 rep @ 88%<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; Jerk\n<ul>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>1 set x 2 reps @ 80%<\/li>\n<li>3 total singles @ 85% (1, 1, 1)<\/li>\n<li>1 set x 1 rep @ 88%<\/li>\n<\/ul>\n<\/li>\n<li>Front Squat\n<ul>\n<li>2 sets x 5 reps @ 75% (total 10 reps)<\/li>\n<li>3 sets x 5 reps @ 80% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Shrugs\n<ul>\n<li>5 sets x 6 reps @ 115% (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Extension\n<ul>\n<li>3 sets x 12 reps (total 36 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Hanging Leg Raise\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor**<\/em><br \/>\n<em>**For Snatch workouts, use Snatch variations<\/em><br \/>\n<em>**For Clean workouts, use Clean variations<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-elementor-type=\"loop-item\" data-elementor-id=\"15954\" class=\"elementor elementor-15954 e-loop-item e-loop-item-16066 post-16066 workout type-workout status-publish hentry\" data-elementor-post-type=\"elementor_library\" data-custom-edit-handle=\"1\">\n\t\t\t<div data-dce-background-color=\"#F2F2F2\" class=\"elementor-element elementor-element-965378f e-con-full e-flex e-con e-child\" data-id=\"965378f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-0db0e6d e-con-full e-flex e-con e-child\" data-id=\"0db0e6d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#000000\" class=\"elementor-element elementor-element-8c0dba1 elementor-widget elementor-widget-heading\" data-id=\"8c0dba1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">WEEK 1<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div data-dce-title-color=\"#C2262E\" class=\"elementor-element elementor-element-2db2226 elementor-widget elementor-widget-heading\" data-id=\"2db2226\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">marzo 28, 2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8620034 elementor-widget elementor-widget-theme-post-content\" data-id=\"8620034\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-content.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2><strong>Day 1<\/strong><\/h2>\n<h3><strong>Movement Prep<\/strong><\/h3>\n<ol>\n<li>Tempo banded goblet squat\n<ul>\n<li>3 sets x 10 reps<\/li>\n<\/ul>\n<\/li>\n<li>Single-arm dumbbell row on a parallette\n<ul>\n<li>3 sets x 10 reps<\/li>\n<\/ul>\n<\/li>\n<li>Glute bridge dumbbell floor press\n<ul>\n<li>3 sets x 10 reps<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up for the snatch*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Power snatch + hang squat snatch + snatch\n<ul>\n<li>2 sets x 3 reps @ 65%<\/li>\n<li>3 sets x 3 reps @ 70%<\/li>\n<\/ul>\n<\/li>\n<li>Snatch balance\n<ul>\n<li>2 sets x 3 reps @ 70%<\/li>\n<li>3 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Back squat\n<ul>\n<li>8, 8, 6, 6, 5 @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Clean shrugs\n<ul>\n<li>5 sets x 5 reps @ 115%<\/li>\n<\/ul>\n<\/li>\n<li>Weighted barbell back extension\n<ul>\n<li>3 sets x 10 reps (total 30 reps)<\/li>\n<\/ul>\n<\/li>\n<li>GHD sit-ups\n<ul>\n<li>3 sets x 20 reps (total 60 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Strict chin-ups\n<ul>\n<li>3 sets to max<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 2<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up for the clean*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>3 position cleans\n<ul>\n<li>2 sets x 3 reps @ 70%<\/li>\n<li>4 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Rack jerks\n<ul>\n<li>2 sets x 3 reps @ 70%<\/li>\n<li>3 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Clean pulls\n<ul>\n<li>2 sets x 5 reps @ 90%<\/li>\n<li>3 sets x 5 reps @ 95%<\/li>\n<\/ul>\n<\/li>\n<li>Romanian deadlift\n<ul>\n<li>5 sets x 8 reps @ 85%<\/li>\n<\/ul>\n<\/li>\n<li>Sit-ups\n<ul>\n<li>2 sets x 25 reps<\/li>\n<\/ul>\n<\/li>\n<li>Box jumps\n<ul>\n<li>3 sets x 5 reps<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 3<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up for the snatch*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>2 sets x 3 reps @ 70%<\/li>\n<li>4 sets x 3 reps @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Power clean + hang squat clean + clean\n<ul>\n<li>2 sets x 3 reps @ 65%<\/li>\n<li>3 sets x 3 reps @ 70%<\/li>\n<\/ul>\n<\/li>\n<li>Back squat\n<ul>\n<li>8, 8, 6, 6, 5 @ 70%<\/li>\n<\/ul>\n<\/li>\n<li>Snatch pull\n<ul>\n<li>5 sets x 6 reps @ 90%<\/li>\n<\/ul>\n<\/li>\n<li>Box jumps\n<ul>\n<li>3 sets x 5 reps<\/li>\n<\/ul>\n<\/li>\n<li>Chin-ups\n<ul>\n<li>2 sets x 10 reps<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h2><strong>Day 4<\/strong><\/h2>\n<h3><strong>Warm-Up<\/strong><\/h3>\n<p>Daily warm-up for the snatch*.<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch\n<ul>\n<li>1 set x 2 reps @ 70%<\/li>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>2 sets x 1 rep @ 80%<\/li>\n<li>2 sets x 1 rep @ 85%<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; jerk\n<ul>\n<li>1 set x 2 reps @ 70%<\/li>\n<li>1 set x 2 reps @ 75%<\/li>\n<li>2 sets x 1 rep @ 80%<\/li>\n<li>2 sets x 1 rep @ 85%<\/li>\n<\/ul>\n<\/li>\n<li>Front squat\n<ul>\n<li>2 sets x 8 reps @ 70%<\/li>\n<li>7, 7, 6 @ 75%<\/li>\n<\/ul>\n<\/li>\n<li>Snatch shrugs\n<ul>\n<li>5 sets x 8 reps @ 115%<\/li>\n<\/ul>\n<\/li>\n<li>Back extension\n<ul>\n<li>15, 12, 10<\/li>\n<\/ul>\n<\/li>\n<li>Hanging leg raise\n<ul>\n<li>3 sets x 10 reps<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<p><em>*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor**<\/em><br \/>\n<em>**For Snatch workouts, use Snatch variations<\/em><br \/>\n<em>**For Clean workouts, use Clean variations<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<span class=\"e-load-more-spinner\">\n\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-spinner\"><\/i>\t\t\t<\/span>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6e2e0aab e-flex e-con-boxed e-con e-parent\" data-id=\"6e2e0aab\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-d444599 elementor-widget elementor-widget-heading\" data-id=\"d444599\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Use It<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d103990 e-con-full e-flex e-con e-child\" data-id=\"5d103990\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t<div class=\"elementor-element elementor-element-2de9065f e-con-full e-flex e-con e-child\" data-id=\"2de9065f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-5d0e5780 elementor-widget elementor-widget-heading\" data-id=\"5d0e5780\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Follow as Written<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8603aa0 elementor-widget elementor-widget-text-editor\" data-id=\"8603aa0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tTrain 4 days per week and follow the structure as closely as possible for best results.\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-8751add e-con-full e-flex e-con e-child\" data-id=\"8751add\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-e29db50 elementor-widget elementor-widget-heading\" data-id=\"e29db50\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Adjust When Needed<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b2c6f8c elementor-widget elementor-widget-text-editor\" data-id=\"b2c6f8c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Scale loads, volume, or movements based on your experience and recovery.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-380603c1 e-con-full e-flex e-con e-child\" data-id=\"380603c1\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-5a15f683 elementor-widget elementor-widget-heading\" data-id=\"5a15f683\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Stay Consistent<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7ddf3af elementor-widget elementor-widget-text-editor\" data-id=\"7ddf3af\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">Progress comes from showing up and executing a single program well over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b55db75 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"b55db75\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12f64e7f elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"12f64e7f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p class=\"p1\">This program reflects how we coach on the floor at Burgener Strength \u2014 emphasizing quality movement, strong positions, and progress that builds over time.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d2411d e-flex e-con-boxed e-con e-parent\" data-id=\"3d2411d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-7a2648a5 e-con-full e-flex e-con e-child\" data-id=\"7a2648a5\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div data-dce-title-color=\"#FFFFFF\" class=\"elementor-element elementor-element-56e48c2 elementor-widget elementor-widget-heading\" data-id=\"56e48c2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Burgener Difference<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7382f37e elementor-widget elementor-widget-text-editor\" data-id=\"7382f37e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\tBurgener Strength has spent decades developing better lifters through better coaching. This program reflects that same approach \u2014 focused on positions, consistency, and progress that holds up over time. It\u2019s not about chasing intensity or constantly changing things up. It\u2019s about doing the right work, the right way, week after week.<\/span>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-30c4e695 elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"30c4e695\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"#workouts\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">View Workouts<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7d2fff0 e-con-full e-flex e-con e-child\" data-id=\"7d2fff0\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2dab2894 dce_masking-none elementor-widget elementor-widget-image\" data-id=\"2dab2894\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"1080\" src=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2.jpg\" class=\"attachment-full size-full wp-image-15322\" alt=\"\" srcset=\"https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2.jpg 1080w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-300x300.jpg 300w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-1024x1024.jpg 1024w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-150x150.jpg 150w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-768x768.jpg 768w, https:\/\/burgenerstrength.com\/wp-content\/uploads\/2025\/02\/Burgener-Strength-_0000s_0001_step-2-12x12.jpg 12w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Train the Burgener way. use the 4-day weekly program we run at Burgener Strength HQ Built around sound progressions, quality movement, and decades of coaching experience. Now available free View Workouts Progamming All programming is built around sound progressions, quality movement, and decades of coaching experience.\u200b How to Use It Follow as Written Train 4 [&hellip;]<\/p>\n","protected":false},"author":14,"featured_media":15322,"parent":0,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"xn-wppe-expiration":[],"xn-wppe-expiration-action":[],"xn-wppe-expiration-prefix":[],"footnotes":""},"class_list":["post-15934","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Burgener Strength Weightlifting Programming | Weekly Workouts<\/title>\n<meta name=\"description\" content=\"Train with the Burgener Strength method. 4-day weekly weightlifting programming focused on Olympic lifts, strength, and consistent progress.\" \/>\n<meta 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