Sage Burgener

Monday, June 11, 2018- Week One- Day One

I’m calling this cycle Keep It Simple, Sally. We’ll be doing the snatch and clean and jerk in their most basic form often.. paired with the skill transfer exercises I find MOST useful. We will also be doing one day of pure accessory, strength work. Have fun! This will be an eight week cycle. 

Snatch Balance: 3,3,3,2,2,2

Muscle Snatch: 4×3

High Hang Snatch: 3,3,3,2,2

Back Squat: 7×3

Saturday, June 9, 2018- Week Twelve- Day Six

* Sometimes the decrease in volume during deload weeks can leave your body feeling really good, if that’s the case, you may work up in weight on these heavy singles. BUT if your body is taking full advantage of the recovery period and doesn’t feel amazing, stay as light as you need to and give it the rest that it deserves!

1. Snatch: Work up to 70-80% and hit for 3 singles. 

2. Clean and jerk: Work up to 70-80% and hit for 2 singles. 

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

4. Back and Abs of choice

Friday, June 8, 2018- Week Twelve- Day Five

1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 

2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 

3. Box Squats: 3×3,3×2,3×1

4. Snatch Pull: 3×3

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Barbell Russian Steps ups x 7 each leg. Keep these light and explosive.

Supinated Grip Strict Pull Ups x 5-10

Wednesday, June 6, 2018- Week Twelve- Day Three

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy.

2. Power Clean + Jerk: (1+1) x 4 working sets. 

3. Back Squat: 5,3,1,5,3,1. Work up and then back down and then back up. 

4. 3 sets:

Strict DB High Pull x 10

DB incline bench x 10

Push ups  x 10

Single Arm DB Row x 10/ Arm

3 sets: 

Russian Twists x 30

KB Side Bends x 20 each side

Roll To CandleStick x 8

The Starting Position: Points of Performance

There are a lot of different theories about the best, most efficient start position on the snatch and clean and jerk. 

We know that different body types will call for some individual tweaks here and there, but we have found that the following points of performance are best for THE MAJORITY of the weightlifting population…especially beginners:

#1. The whole foot should be gripping the floor with an emphasis on weight sitting on the ball of foot.

This will bring your shins slightly forward. If you’re sitting too far back on your heels, the shins will be straight. We do not want this!

#2. The bar placement is directly above the middle of the foot.

For people who are taller or have longer shins, it’s ok to move the bar A LITTLE BIT off the shins. This tends to make it easier for that bar to move SLIGHTLY back off the ground. 

#3. The hip crease is SIGHTLY above the knees.

You should feel tension equally in the quads, hamstrings and glutes… not one without the others. 

#4. Shoulders sit directly above the toes or bar. 

When looking at the position from the side, you should be able to draw a straight line from the end of the bar up into the shoulder).

#5. Lats engaged. Braced Midline. 

Breathe in and hold. Brace Midline. Engage Lats. Push the floor STRAIGHT DOWN away from you as you stand. 

Tuesday, June 5, 2018- Week Twelve- Day Two

1. Tall Jerk + Push Press in Split Position: 3x(3+3). 

2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 3x(3+3). Move up in weight each set.

3. Clean+ Jerk: (2+2)x2, (1+1) x 3 sets.

4. Clean Pull: 3×3 @100% of best clean

5. 3 sets:

Weighted Sit ups x 25

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.