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 13 – BLOCK #2
September 5, 2026
Day 1
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Snatch Balance (build to a heavy of the day)
- 3 sets x 2 reps (total 6 reps)
- Snatch
- 2 sets x 1 rep @ 75% (total 4 reps)
- 1 set x 1 rep @ 80% (total 2 reps)
- 1 set x 1 rep @ 85% (total 2 reps)
- 1 set x 1 rep @ 88% (total 2 reps)
- Back Squat
- 3 sets x 3 reps @ 80% (total 9 reps)
- 3 sets x 3 reps @ 83% (total 9 reps)
- Pause Snatch Pull — Above Knee (2s pause above knee, hips and shoulders rising)
- 4 sets x 3 reps @ 88% (total 12 reps)
- Back Extension
- 15, 12, 10 (total 37 reps)
- Weighted Plank
- 3 sets x 45s
- Strict Chin-Ups
- 3 sets x max reps
Day 2
Warm-Up
Daily warm-up* (Clean variations).
Workout
- Muscle Clean + Tall Clean + Sots Press (Primer — light and fast)
- 3 sets x 3 reps @ RPE 5 (total 9 reps)
- Clean
- 2 sets x 1 rep @ 75% (total 4 reps)
- 1 set x 1 rep @ 80% (total 2 reps)
- 1 set x 1 rep @ 85% (total 2 reps)
- 1 set x 1 rep @ 88% (total 2 reps)
- Pause Jerk + Split Jerk (3 sec pause)
- 1 set x 1 rep @ 72% (total 2 reps)
- 1 set x 1 rep @ 77% (total 2 reps)
- Split Jerk (no pause, build to a max of the day)
- 1 set x 1 rep @ 82% (total 3 reps)
- 1¼ Front Squat (MOD, build to a max of the day)
- GHD Sit-Ups
- 3 sets x 20 reps (total 60 reps)
- Sorenson Hold
- 3 sets x 60s
Day 3
Warm-Up
Daily warm-up* (Snatch variations).
Workout
- Power Snatch
- 5 sets x 3 reps @ 68% (total 15 reps)
- Power Clean
- 5 sets x 3 reps @ 68% (total 15 reps)
- Push Press
- 5 sets @ 78% (total 21 reps)
- Snatch Pull — Pause Mid-High Singles (aggressive finish, max height, full reset each)
- 4 sets x 3 reps @ 88% (total 12 reps)
- Box Jumps
- 3 sets x 5 reps (total 15 reps)
- Ball Slams
- 3 sets x 10 reps (total 30 reps)
Day 4
Warm-Up
Daily warm-up* (both lifts).
Workout
- Muscle Snatch + Tall Snatch (Primer — reinforce turnover, build to heavy single for the day)
- 3 sets x 3 reps @ 40% (total 9 reps)
- Snatch (build to heavy single for the day)
- 2 sets x 1 rep (total 4 reps)
- 4 sets x 1 rep (total 4 reps)
- Clean & Jerk (build to heavy single for the day)
- 2 sets x 1 rep (total 4 reps)
- 4 sets x 1 rep (total 4 reps)
- Front Squat
- 3 sets x 3 reps @ 75%
- 2 sets x 2 reps @ 80% (total 4 reps)
- Snatch Shrugs
- 5 sets x 5 reps @ 115% (total 25 reps)
- Toes to Bar
- 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)
**For Snatch workouts, use Snatch variations
**For Clean workouts, use Clean variations
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