Sage Burgener

Wednesday, February 21, 2018- Week Five- Day Three

1. Snatch + Snatch Balance + Snatch (1+1+1) x 5. Stay light and just work speed.

2. Wide Stance (wider than normal squat stance) Box Squats x 5,3,1,5,3,1,10. Move up in weight each set. On the set of ten, deload to a weight that will be challenging for the last 3-5 reps.

In between box squat sets:

Push ups (ring or regular) x 15. If push ups are really easy for you, perform at a slower tempo.

3. 3 sets:

Barbell Curls x 15

rest 60 sec

DB Bench Press x 10. As heavy as possible.

4. 3 sets of:

Air Assault Sprint x 10-15 cal, 90 sec rest


Row Sprint x 250m, 90 sec rest


Hill Sprint x 100m, 60 sec rest


Sprint x 100m, 60 sec rest

Tuesday, February 20, 2018- Week Five- Day Two

1. Muscle Clean + Tall Jerks (3+3) x 3

In between sets:

Seated DB Z Press x 5 as heavy as possible.

2. 2 High Hang Clean + Clean + Jerk x 4 working sets. Pick a medium weight and hit for all 4 sets.

3. Behind the Neck Jerk: 3,3,2,2,1,1,1. Move up in weight each set.

4. 2” Deficit Clean Deadlifts: 3×5

5. 3 sets:

Weighted Sit ups x 20

Face Down Chinese Planks x 45-60 sec hold

Unbroken KB swings x 30. As heavy as possible

10 things to do to improve your clean and jerk.. from start to finish

#1: Breathe in, brace hard and use the lats that were graciously given to you. Failure to engage the lats will most likely result in an early arm bend or shift forward off the ground.

#2:. Speaking of shifting forward, discontinue your day job at the strip club. It’s only teaching you to raise your hips up before your chest on your initial lift off. The bar, your shoulders and your hips should all rise at the same time.

#3: The bar’s immediate goal is to pull you forward and down. Stay balanced on your whole foot through lift off and do not let that bar pull you forward onto your toes. Side note: don’t OVER correct by shifting too far back on the heels either.

#4: You can NEVER jump too hard. Yes, you’ll need to adjust your power output according to how much weight is on the bar, but your drive should always be explosive.

#5: If your hips go out, the bar goes out. If your hips go up, the bar goes up. #micdrop

#6: Leave the “dropping it like it’s hot” for the dance floor. Jump that bar up, and as it’s moving up, USE THE RESISTANCE OF THE BAR TO PULL YOURSELF DOWN AND AROUND THE BAR. At no point in your lifting career should you jump, drop/ dive, and then catch the barbell.

#7: Slow elbows = death. Your elbows will not just fall into place. You have to keep pulling them around until you feel them leading you up out of the squat.

#8: Moving into the jerk, relax your hands in your rack position to ensure the drive is coming from your body and not your arms. Then, breathe in strong, allow the bar to settle, and find the perfect positioning (straight up and down) and tempo on your dip. Slow is smooth and smooth is fast.

#9: Jump up, punch down. When you jump the bar up, it’s only going to get to a certain height. From there, you have to use that resistance of the bar to drive your body DOWN into your solid split position. Do not try and press the bar up higher.

#10: Your foot placement on the split will be easier to achieve if your primary focus is on keeping the weight directly over your hips. The bar needs to be stacked over your shoulders, which are stacked over your hips. If those three things are in a straight line (the bar, your shoulders and your hips), your footwork is probably (hopefully) solid.

Monday, February 19, 2018- Week Five- Day One

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Zotts Press: (3+3+3)x3

2. SN PP + Pause OHS: (3+3) x 4. Pause for 3 seconds in the squat. Build across the sets.

3. High Hang Snatch: 5×2. Work up to a challenging double for the day.

4. Pause Front Squat: 5×3. Pause for 2 seconds in the bottom. Warm up before you begin counting sets.

3 sets:

V- Ups x 20

Side Plank Holds x 60 sec each side

KB Side Bends x 20 each side

Friday, February 16, 2018- Week Four- Day Five

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet.

2. Slow Tempo Snatch: 4×3. Take 10 seconds to get the bar into the power position and then snatch from there. Stay light and work balance through your positions.

3. Rack Jerk or Jerk of Blocks: Work to a heavy single in 5 sets .

4. 2” Deficit Snatch Deadlifts: 3×3 @ 80% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total

Wednesday, February 14, 2018- Week Four- Day Three


1. Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 4. Stay light!

2. 3 sets of:

Sand Bag or Goblet Squats x 15

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

3.  3 sets of:

Back Rack Walking Lunge x 20 steps

rest 60 sec

DB Bench Press (palms facing each other) x 20

rest 2 min

4. 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min