Wednesday- October 4th, 2017- Week Two- Day Three

1. Snatch Pull+Power Snatch: 3x(2+2), 2x(2+1), 2x(1+1). Take small jumps, but move up in weight each set. Remember that a power snatch is a missed snatch!! That means that your mechanics on a power snatch are the same as a snatch! Just because you are receiving the bar high, does not mean that you’re not pulling your body under the bar. Pull your body down and around the bar and put on the breaks!

2. Power Clean+Push Jerk+Jerk: (1+1+1) x 5 sets. Pick a medium weight and hit for all 5 sets. The goal is consistency in the dip and drive on the push jerk and jerk.

3. Pause Front Squat+ Front Squat: 5x (2+2). You get to choose between moving up in weight throughout the 5 sets (do not begin counting sets until at least 65%), or picking one weight and hitting for all 5 sets.

4. 3 Sets:

Pause Back Extensions: 15 reps. Pause for 3 seconds at the top and squeeze those gluten!

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

8 Responses to “Wednesday- October 4th, 2017- Week Two- Day Three”

  1. Jay

    Loving the programming, Sage! Not sure what I’m supposed to be doing with the resistance band on the hip bridges? Thanks!

    Reply
    • Sage Burgener

      Put the band right under the knees, so you’re forced to really engage the lateral glutes as you’re bridging. Let me know if that makes sense!

      Reply
  2. kyle graff

    Hi Sage,
    You are doing a great job! I was wondering if I could move my rest day to Friday instead of Thursdays because of work schedule. If so, I could i get access to Friday’s workout on Thursday. If not no big deal. I don’t want to cause any inconveniences. Thanks for sharing your knowledge.

    Reply
    • Sage Burgener

      Absolutely!! The rest days are just a guidance, they are not set in stone. We want you to be able to adjust the schedule based off of your lifestyle!

      Reply
  3. Sandy

    I’ve been following your dad’s program for about a year and made great progress and now I’m really enjoying the new flavor you’re bringing! Excited to perfect my technique, thank you for a great first couple of weeks.

    Reply
    • Sage Burgener

      Thanks so much for the feedback, Sandy!! Let me know if you ever have any questions!

      Reply
  4. Jennie Yundt

    I don’t have a GHD in my garage, so for the back extensions I hung my legs off the bench and held a dumbbell with my legs, giving my old lady glutes a 3 second SQUEEZE at the top! Love me some good butt stuff!

    Reply

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>