|1. Warm Up:
Goat work. Pick something you need to work on. If needed as a coach for help choosing.
15 Minute AMRAP:
20 Ab-mat sit-ups
30 Double unders
Burgener warm up with a PVC.
Why the Burgener Warm Up?
The Burgener Warm-Up is a great way to get your heart pumping and blood flowing, but do you know the reason for the Burgener Warm-Up?
Each movement of the Burgener Warm-Up is designed to help you become a better Olympic weightlifter. Understanding that, you must realize that you cannot just go through the motions when performing this warm-up. You should perform these movements perfectly to groove the movement patterns that will set you on your path to becoming an excellent weightlifter.
The five different exercises of the Burgener Warm-Up are: (1) the Down and Up; (2) Elbows High and Outside; (3) Muscle Snatch; (4) Snatch Drops; and (5) Snatch Lands.
Down and Up
The Down and Up is by far the most important exercise in the entire warm-up. This is where you generate all of the power and speed in your lifts. The Down and Up is designed to teach the athlete to create “speed through the middle.”
Elbows High and Outside
When performing Elbows High and Outside, you start by performing a perfectly executed Down and Up, and simply follow it with the elbows. Shoulders lead; the arms follow. Remember, this warm-up movement is one of the only times in which you are allowed to pull the bar up with your arms. When performing the lift, you will actually be achieving this Elbows High and Outside position as you are pulling your body down under the barbell.
Snatch Drops and Snatch Lands
To practice Snatch Drops and Snatch Lands and perfect your footwork, you will drop down into your receiving positions, starting with a 2” drop, then 4”, 6”, and finally all the way down into the full squat/receiving position. You should always make sure that your feet are landing in your ideal landing/receiving position in all four of those depths.
Now that you know the purpose of each of the movements of the Burgener Warm-Up, be diligent about performing them perfectly every time. The more you focus and know what you are trying to accomplish during the warm-up, the more success you are going to see when you lift.
Kathy and Alex