Sage Burgener

Tuesday, April 24, 2018- Week Six- Day Two

1. DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean + Front Squat + Push Jerk + Jerk: (1+1+1+1) x 2 sets

Clean + Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, April 23, 2018- Week Six- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (1+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. Try and get heavier than last week. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 3 working sets. Try and work up a little heavier than last week. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Front Squat + 1 1/4 front squat+ Front Squat : 5 sets. Build up to a challenging set. 

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Supinated Ring Rows x 10 

Saturday, April 21, 2018- Week Five- Day Six

You’re probably feeling trashed from the week, so don’t be concerned if your “heavy single” isn’t very heavy!

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 3×8

5. Back and Abs of choice

Today is a great day to condition with friends! 

Wednesday, April 18, 2018- Week Five- Day Three

1. Muscle Snatch: Work up to a heavy single. 

2. Snatch High Pull+ Power Snatch: (2+2) x 2, (2+1) x 2, (1+1) x 2. Move up in weight each set and hit a challenging weight. 

3. Back Squat: 10,8,6,4,6,8,10

4. 3 sets:

Strict L sit pull up x 5-10

Push ups on rings x 10

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, April 17, 2018- Week Five- Day Two

1. DB hammer curl into strict press while in a jerk Split Position: 5×7 reps

2. Clean + Front Squat+ Push Press+ Push Jerk+ Jerk: (1+1+1+1+1) x 5

3. Clean Deadlift at 2” deficit + Shrugs (3+3)x 5. Try and go a little heavier than last week. 

4. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Why do you choose olympic weightlifting to be your sport?

Why do you choose olympic weightlifting to be your sport?

Do you do it for the gram? Do you do it to stay in shape?  Do you do it because lifting heavy steel over your head, fast,  makes you feel like a badass? 

Any one of these reasons is fine and great! There is not one reason that is better than the other. However, I do believe, no matter what your reason is…it needs to be paired with a love for the sport. 

Olympic lifting is physically, mentally and emotionally exhilarating, yet exhausting. Day in and day out we put our bodies through tedious, strenuous work all while challenging our minds to try and comprehend the most minuscule technical details of a EXTREMELY difficult movement.  

Knowing these challenges, if there is no love and passion for the sport, how can we find the motivation to get our butts in the gym day after day?

That’s where love and passion come in. 

If you want to cut it as an olympic weightlifter, you need to possess unyielding, unconditional love for this sport and all that it entails: the excitement of peaks, the depression of plateaus, the stress of meets, the tedious years of training, the perfect training cycles that end with a bomb out in competition, the worst training cycles ever that lead to PR lifts, the injuries, the surgeries, the tears of heartache and the tears of joy. 

If you have that, paired with the kind of passion that makes you CRAVE uncomfortable lessons that propel you into a life full of complete understanding of who you are as an athlete, then you’re doing this sport for all the right reasons. And I can’t wait to see where you go. 

Monday, April 16, 2018- Week Five- Day One

1. Muscle Snatch  + Pause OHS (3 sec pause) + Tall Snatch (flat footed) + Zotts Press: (3+3+3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (2+1) x 5. Move up in weight each set. Pause for 3 seconds at the bottom. 

3. Snatch to 2” squat + Snatch to Parallel + Snatch with Three second Pause in Squat (1+1+1) x 5 working sets. 

*We’re working on receiving the bar at different heights. It’s important to be aware of where that barbell is in space, and to know how to move your body around the bar and meet it where it is! 

4. In the Hole Front Squat: 5×3

5. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Lift x 10 each side

DB Flies x 10 reps