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
The Burgener Difference
How to Use It
Follow as Written
Adjust When Needed
Scale loads, volume, or movements based on your experience and recovery.
Stay Consistent
Progress comes from showing up and executing a single program well over time.
This program reflects how we coach on the floor at Burgener Strength — emphasizing quality movement, strong positions, and progress that builds over time.
ProgRamming
All programming is built around sound progressions, quality movement, and decades of coaching experience.
WEEK 22 – BLOCK #3
November 7, 2026
Day 1
Warm-Up
Daily warm-up* (Snatch variations).
Workout
Snatch Balance (Primer — RPE 5. Heavier than)
- 3 sets x 3 reps @ RPE 5 (total 9 reps)
Snatch + OHS
- 2 sets x (1+1) @ 70%
- 2 sets x (1+1) @ 74%
- 2 sets x (1+1) @ 78%
Back Squat
- 3 sets x 3 reps @ 77%
- 3 sets x 3 reps @ 82%
Snatch Pulls
- 4 sets x 3 reps @ 95% (total 12 reps)
Back Extension
- 15, 12, 10 (total 37 reps)
Chinese Plank (Each side)
- 3 sets x 40 seconds (total 120 seconds)
Strict Chin-Ups
- 3 sets x max reps
Day 2
Warm-Up
Daily warm-up* (Clean variations).
Workout
Tall Power Clean + Front Squat + Sots Press (Primer — RPE 5. Tall power clean:)
- 3 sets x (1+1+1) @ RPE 5 (total 9 reps)
Clean + Front Squat
- 2 sets x (1+1) @ 70%
- 2 sets x (1+1) @ 74%
- 2 sets x (1+1) @ 78%
Jerk Balance (Developer — bar to 50–60%)
- 3 sets x 3 reps (total 9 reps)
Split Jerk
- 3 sets x 1 rep @ 73%
- 3 sets x 1 rep @ 78% (Building)
Front Squat
- 3 sets x 2 reps @ 80%
Clean Pulls
- 4 sets x 3 reps @ 95% (total 12 reps)
GHD Sit-Ups
- 3 sets x 20 reps (total 60 reps)
Back Extension
- 15, 12, 10 (total 37 reps)
Day 3
Warm-Up
Daily warm-up* (Snatch variations).
Workout
Hang Power Snatch (Launch position — rate of force)
- 5 sets x 3 reps @ 66% (total 15 reps)
Hang Power Clean
- 5 sets x 3 reps @ 66% (total 15 reps)
Jerk Behind the Neck (Vertical drive — upright torso)
- 5 sets x 3 reps @ 73% (total 15 reps)
Clean Deadlift (4s tempo)
- 3 sets x 3 reps @ 92%
Seated Box Jump (Static — pause at bottom of load)
- 3 sets x 5 reps (total 15 reps)
KB Overhead Carry + Farmers Carry (Overhead arm: KB locked out)
- 3 sets x 25 meters (total 75 meters)
Day 4
Warm-Up
Daily warm-up* (both lifts).
Workout
Drop Snatch (Primer — RPE 5. No dip no drive)
- 3 sets x 3 reps @ RPE 5 (total 9 reps)
Snatch (back off to 2nd weight between attempts; peak — earn it)
- 2 reps @ 73%
- 1 rep @ 78%
- 1 rep @ 82%
- 1 rep @ 78% (back off to 2nd weight)
- 1 rep @ 85%
- 1 rep @ 78% (back off to 2nd weight)
- 1 rep @ 87%
- 1 rep @ 88% (peak)
Clean & Jerk (back off to 2nd weight between attempts; peak)
- 2 reps @ 73%
- 1 rep @ 78%
- 1 rep @ 82%
- 1 rep @ 78% (back off to 2nd weight)
- 1 rep @ 85%
- 1 rep @ 78% (back off to 2nd weight)
- 1 rep @ 87%
- 1 rep @ 88% (peak)
Front Squat
- 3 sets x 3 reps @ 78%
- 3 sets x 3 reps @ 83%
Toes to Bar
- 3 sets x 15 reps (total 45 reps)
Banded Lat Pull Down
- 3 sets x 15 reps (total 45 reps)
*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up + Skill Transfer Exercises + 3x High Hang + 3x Hang + 3x Floor (match day’s primary lift)
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