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 9 – BLOCK #2
August 15, 2026
Day 1
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Snatch Push Press + OHS (Primer, 1+1)
- 3 sets x 3 reps @ 75% (total 9 reps)
- Snatch
- 2 sets x 1 rep @ 78% (total 2 reps)
- 2 sets x 1 rep @ 83% (total 2 reps)
- 2 sets x 1 rep @ 88% (total 2 reps)
- 2 sets x 1 rep @ 92% (total 2 reps) — heavy singles, stop before a miss
- Back Squat
- 3 sets x 2 reps @ 87% (total 6 reps)
- 3 sets x 2 reps @ 90% (total 6 reps)
- Snatch Pulls
- 4 sets x 4 reps @ 100% (total 16 reps)
- Back Extension
- 15, 12, 10 (total 37 reps)
- Weighted Plank
- 3 sets x 45s
Day 2
Warm-Up
Daily warm-up* (Clean variations).
Workout
- Muscle Clean + Tall Clean + Sots Press (Primer, reinforces receive position)
- 3 sets x 3 reps @ 40% (total 9 reps)
- Clean
- 2 sets x 1 rep @ 78% (total 2 reps)
- 2 sets x 1 rep @ 83% (total 2 reps)
- 2 sets x 1 rep @ 88% (total 2 reps)
- 2 sets x 1 rep @ 92% (total 2 reps)
- Split Jerk (building heavy)
- 3 sets x 1 rep @ 82% (total 3 reps)
- 2 sets x 1 rep @ 87% (total 2 reps)
- 2 sets x 1 rep @ 91% (total 2 reps)
- Front Squat
- 3 sets x 2 reps @ 85% (total 6 reps)
- 3 sets x 2 reps @ 88% (total 6 reps)
- Clean Pulls
- 4 sets x 4 reps @ 100% (total 16 reps)
- GHD Sit-Ups
- 3 sets x 20 reps (total 60 reps)
- DB RDL
- 3 sets x 10 reps (total 30 reps)
Day 3
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Power Snatch
- 5 sets x 3 reps @ 70% (total 15 reps)
- Power Clean
- 5 sets x 3 reps @ 70% (total 15 reps)
- Jerk Behind the Neck
- 5 sets x 3 reps @ 75% (total 15 reps)
- Pause Snatch Pull — Above Knee (2s pause, hips and shoulders rising, upright torso)
- 4 sets x 3 reps @ 90% (total 12 reps)
- Turkish Get-Ups (each side)
- 3 sets x 5 reps (total 15 reps)
- Seated Box Jumps
- 3 sets x 5 reps (total 15 reps)
Day 4
Warm-Up
Daily warm-up* (both lifts).
Workout
- Muscle Snatch + Tall Snatch (Primer, reinforce turnover and pull under)
- 3 sets x 3 reps @ 40% (total 9 reps)
- Snatch
- 1 set x 2 reps @ 78% (total 2 reps)
- 1 set x 1 rep @ 83%
- 2 sets x 1 rep @ 88% (total 2 reps)
- 3 sets x 1 rep @ 93% (total 3 reps)
- Clean & Jerk
- 1 set x 2 reps @ 78% (total 2 reps)
- 1 set x 1 rep @ 83%
- 2 sets x 1 rep @ 88% (total 2 reps)
- 3 sets x 1 rep @ 93% (total 3 reps)
- Front Squat
- 3 sets x 2 reps @ 87% (total 6 reps)
- 2 sets x 2 reps @ 92% (total 4 reps)
- Snatch Shrugs
- 5 sets x 5 reps @ 100% (total 25 reps)
- Sorenson Hold
- 3 sets x 60s
*Daily Warm-Up = Junk Yard Dog + Burgener Warm-Up** + Skill Transfer Exercises** + 3x High Hang** + 3x Hang** + 3x Floor** (match day’s primary lift)
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations
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