{"id":15934,"date":"2026-03-17T18:49:41","date_gmt":"2026-03-17T18:49:41","guid":{"rendered":"https:\/\/burgenerstrength.com\/?page_id=15934"},"modified":"2026-06-01T17:06:59","modified_gmt":"2026-06-01T16:06:59","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 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<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<div class=\"elementor-element elementor-element-d2e3751 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"d2e3751\" 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\">ProgRamming<\/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 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.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-16207 post-16207 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 13 &#8211; BLOCK #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\">septiembre 5, 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* (Snatch variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Snatch Balance (build to a heavy of the day)\n<ul>\n<li>3 sets x 2 reps (total 6 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch\n<ul>\n<li>2 sets x 1 rep @ 75% (total 4 reps)<\/li>\n<li>1 set x 1 rep @ 80% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 85% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 88% (total 2 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Back Squat\n<ul>\n<li>3 sets x 3 reps @ 80% (total 9 reps)<\/li>\n<li>3 sets x 3 reps @ 83% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Pause Snatch Pull \u2014 Above Knee (2s pause above knee, hips and shoulders rising)\n<ul>\n<li>4 sets x 3 reps @ 88% (total 12 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>Weighted Plank\n<ul>\n<li>3 sets x 45s<\/li>\n<\/ul>\n<\/li>\n<li>Strict Chin-Ups\n<ul>\n<li>3 sets x max 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* (Clean variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Muscle Clean + Tall Clean + Sots Press (Primer \u2014 light and fast)\n<ul>\n<li>3 sets x 3 reps @ RPE 5 (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean\n<ul>\n<li>2 sets x 1 rep @ 75% (total 4 reps)<\/li>\n<li>1 set x 1 rep @ 80% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 85% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 88% (total 2 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Pause Jerk + Split Jerk (3 sec pause)\n<ul>\n<li>1 set x 1 rep @ 72% (total 2 reps)<\/li>\n<li>1 set x 1 rep @ 77% (total 2 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Split Jerk (no pause, build to a max of the day)\n<ul>\n<li>1 set x 1 rep @ 82% (total 3 reps)<\/li>\n<\/ul>\n<\/li>\n<li>1\u00bc Front Squat (MOD, build to a max of the day)<\/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>Sorenson Hold\n<ul>\n<li>3 sets x 60s<\/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* (Snatch variations).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Power Snatch\n<ul>\n<li>5 sets x 3 reps @ 68% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Power Clean\n<ul>\n<li>5 sets x 3 reps @ 68% (total 15 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Push Press\n<ul>\n<li>5 sets @ 78% (total 21 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Pull \u2014 Pause Mid-High Singles (aggressive finish, max height, full reset each)\n<ul>\n<li>4 sets x 3 reps @ 88% (total 12 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>Ball Slams\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* (both lifts).<\/p>\n<h3><strong>Workout<\/strong><\/h3>\n<ol>\n<li>Muscle Snatch + Tall Snatch (Primer \u2014 reinforce turnover, build to heavy single for the day)\n<ul>\n<li>3 sets x 3 reps @ 40% (total 9 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch (build to heavy single for the day)\n<ul>\n<li>2 sets x 1 rep (total 4 reps)<\/li>\n<li>4 sets x 1 rep (total 4 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Clean &amp; Jerk (build to heavy single for the day)\n<ul>\n<li>2 sets x 1 rep (total 4 reps)<\/li>\n<li>4 sets x 1 rep (total 4 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Front Squat\n<ul>\n<li>3 sets x 3 reps @ 75%<\/li>\n<li>2 sets x 2 reps @ 80% (total 4 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Snatch Shrugs\n<ul>\n<li>5 sets x 5 reps @ 115% (total 25 reps)<\/li>\n<\/ul>\n<\/li>\n<li>Toes to Bar\n<ul>\n<li>3 sets x 15 reps (total 45 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** (match day&#8217;s primary lift)<\/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<div class=\"e-load-more-anchor\" data-page=\"1\" data-max-page=\"24\" data-next-page=\"https:\/\/burgenerstrength.com\/es\/wp-json\/wp\/v2\/pages\/15934\/page\/2\/\"><\/div>\n\t\t\t\t<div class=\"e-loop__load-more elementor-button-wrapper\">\n\t\t\t<a class=\"elementor-button elementor-size-sm\" role=\"button\">\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\">Load More<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t<\/div>\n\t\t\t\t<div class=\"e-load-more-message\"><\/div>\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\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 The Burgener Difference Burgener Strength has spent decades developing better lifters through better coaching. This program reflects that same approach \u2014 focused on positions, [&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 v28.3 - 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 name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link 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Halterofilia Burgener Strength | Entrenamientos Semanales","description":"Entrena con el m\u00e9todo Burgener Strength. 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