Sage Burgener

Monday, June 4, 2018- Week Twelve- Day One- Deload Week

1. Muscle Snatch  + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4

2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight. 

3. Snatch: 

EMOM for 5 min perform 1 snatch at a medium, light weight. 

rest 1 min

EMOM for 5 min perform 1 snatch at a medium weight

rest 1 min

EMOM for 5 min perform 1 snatch at a medium heavy weight

4. Front Squat: 7×1

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Bunkie Plank x 30 seconds 

Hollow Hold x 30 sec

Saturday, June 2, 2018- Week Eleven- Day Six

*Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

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

Back Squat: 3×5. 

4. Back and Abs of choice

Today is a great day to condition with friends! 

Wednesday, May 30, 2018- Week Eleven – Day Three

1. High Hang Power Snatch + Hang Power Snatch+ Power Snatch: (1+1+1) x 4. light and snappy 

2. Snatch Pull+ Snatch High Pull + Snatch: (1+1+1) x 5 working sets. 

3. Back Squat: 10,8,6,4,2,2,2

4. 3 sets:

Heavy KB Swings deadlift x 20

DB Push up + 1 arm Row  x 5 reps

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

When To Use A Belt

When first starting the olympic lifts, it’s hard to know when you should or should not use a weightlifting belt. 

All coaches have different opinions on the matter so we thought we’d share ours since it’s the only opinion that is actually fact (kidding) ( kind of). 

As a beginner, there needs to be a clear understanding that if one wants to become proficient in the olympc lifts, they MUST develop strength in their midline. This is a process that takes time and lots of accessory work, but keeping a belt out of the picture in the beginning stages of an athlete’s career is an easy, quick way to teach their midline how to fire on it’s own. It also allows the athlete to build confidence in their body, rather than feeling dependent on a piece of equipment. 

With that being said, we’re (fairly) reasonable people and we KNOW that there is a time and a place for the belt! The belt is a great tool and a great tactile reminder for athletes to brace HARD during a lift. The minute we go to tighten our belt, it’s as if it’s telling us “Hey! Feel this area I’m squeezing? Brace there!”.

So, our rule of thumb is: athletes are allowed to use their belt at 85% or above. 

The “85% rule” seems to offer enough volume at lighter weights to really make our midline work, but it also allows us to use the belt with the weights where we tend to need a little more support and confidence. 

In short, don’t feel dependent on your belt. You should know that you won’t actually die in a training session if you forget your belt at home. BUT, don’t feel guilty if the belt brings you a little comfort with heavier loads. 

Side note: When dealing with back injuries, belts can typically be used a little before 85% to protect the athlete from further irritating the area. 

Tuesday, May 29, 2018- Week Eleven- Day Two

1. Push Press+ Push Jerk+ Jerk (2+2+1) x 3

Push Jerk+ Jerk (2+1) x 2, (1+1) x 2

Jerk x 1 x 3 sets

*move up in weight through the course of the sets. 

2. Muscle Clean: 3×5

3. Clean lift off to below the knee+ clean from below the knee+ Clean + Jerk: (2+1+1+1) x 5 sets

4. Slow Clean Deadlift at 2” deficit: 3×5 @ 95-100% of best clean. no straps and no hook grip

5. 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

barbell curls x 10

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