Sage Burgener

Friday, April 5, 2019- Week Seven- Day Five

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Tall Box Jumps x 5 (OR junkyard dog warm up!)

Pause Snatch Balance (pause for 2 seconds in the bottom): 3,3,2,2,1,1,1

Jerk Dip + Jerk: (2+1) x 5 working sets.

Clean Pull on 2” riser: 3×3 @ HEAVY load. Use Straps

3 sets:

KB Front Rack Step Ups x 8 each leg

Supinated Grip Pendlay Rows x 10

KB Side Bends x 25 each side 

Wednesday, April 3, 2019-Week Seven- Day Three

3 sets:

Hand Stand Hold Shoulder Tap x 20 taps

100m DB Waiter walk + Farmer Carry (one db overhead, one in farmer carry position. Switch arms at 50m mark)

Single Arm Ring Row Hold x 20 reps

*Take a single ring and hold it to your chest with two hands as you lean back into a FINISHED ring row position. Take One hand off and extend out in front of you for a second, while keeping the other hand tight to the chest. Alternate hands for 20 reps.

Muscle Snatch + Vertical Jump with Barbell (3+3) x 3 sets

Pause Snatch (pause in the bottom for 3 seconds) + Pause OHS: (2+1) x 3 sets, (1+1) x 4 sets. 

Back Squat + Front Squat (4+2) x 3 working sets. 

DB Bench Press: 5,3,1,5,3,1,10. 

Perform 5 strict chin ups and 20 jack knives in between bench press sets. 

Tuesday, April 2, 2019-Week Seven- Day Two

2 sets:

Bottoms Up KB OH Walking Lunge + Press in lunge x 10 steps

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each. Hold each position for 2 seconds. 

Push Press: 8, 6, 4, 2, 10, 10

Split Jerk: Work up to a heavy single and hit for 2 sets. 

Clean from 1” off floor (go from the top down) + Clean + Jerk: (1+2+1) x 2, (1+1+1) x 3 sets.

Snatch Deadlift on 2” Riser: 3×3 @ heavy load. 

Monday, April 1, 2019- Week Seven- Day One

3 Sets:

Single Arm DB Hang Clean and Jerk x 10 (5/5) (50/35) 

DB Incline Face Down Y Arm Raises On bench x 10 (thumbs up)

KB Turkish Get Up x 5 each arm

Back Squat @ Tempo: 4×4 (3 Seconds down, 1 second hold in the bottom)

Back Squat: 1×15 as fast as possible. 55-60% of whatever weight you used above. 

Snatch Balance + OHS: (2+1) x 3 sets, (1+1) x 3 sets.

Snatch + Clean + Snatch + Clean + Jerk (1+1+1+1+1) x 3 working sets. 

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

*increase the weight as you move through the 5 sets above.

Snatch: 3 singles

3 sets: 

Chin Up + Knee Raise at top of Chin Up x (1+2) x 5

Ring Dip with Knee Raise at top of dip x (1+1) x 5. 

Chinese Planks x 45 sec

March 29,2019-Week Six- Day Five

2 sets:

Burgener Warm up (One set with PVC pipe, one set with light barbell)

Tall Box Jumps x 5 (OR junkyard dog warm up!)

Then-

Snatch Balance: 3,3,2,2,1,1,1

HEAVY Jerk Dips: 3×3 @ 30# more than your best jerk. 

Rack Jerk: 3,3,2,2,1,1,1

Clean Deadlift on 2” riser: 3×3 @ HEAVY load.

3 sets:

Bulgarian Split Squats x 8 each leg

Pendlay Rows x 10

Side Plank x 30 sec each side.