Sage Burgener

Friday, February 2, 2018- Week Two- Day Five

1. Snatch Balance: 2×3,4×2. 2×1  Build to a heavy ISH weight.

2. Push Press: 5×2. Build to a challenging double.

3. Pause Power Snatch (Pause below the knee for 2 seconds)+ Snatch (1+1) x 4. Keep these light and snappy and stay off the heels in the below the knee position.

4. 2” Deficit Snatch Deadlifts: 4×4 @ 87% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 30 total

6. Perfect Push ups or Dips x 35 total

Wednesday, January 31, 2018- Week Two- Day Three

1. Snatch High Pull + Power Snatch + Snatch (1+1+1) x 5. Stay light and just work speed.

2. 3 sets of:

Box Squats x 10 (warm up until you establish where you will start. From there, work up to a challenging set of 10). Try and match or exceed last weeks weight.

rest 60 sec

Chinese Rows x 10

rest 2 min

3. 3 sets of:

Front Rack Bulgarian Split Squats x 8 each leg

rest 60 sec

Bench Press x 5-10 reps depending on load.. if you want to go heavy, stick with 5. If you want to be conservative, shoot for 10.

rest 2 min

4.  3 sets of:

Weighted Plank x 60 sec

rest 60 sec

Weighted Back Extension x 12 reps

rest 2 min

Tuesday, January 30, 2018- Week Two- Day Two

1. Muscle Clean + Tall Jerk+ Jerk Balance (3+3+3) x 3

*on the tall jerk, focus on driving your body DOWN. On the jerk balance, focus on stepping the front foot through WITHOUT letting your weight fall too far forward on the front leg.

2. High Hang Clean + Clean: (2+1) x 3 working sets

3. Behind the Neck Jerk + Jerk: (1+1) x 5 working sets

4. Clean Deadlifts: 5×4

5. 3 sets:

Weighted Sit ups x 20

Face Down Chinese Planks x 60 sec hold

Monday, January 29, 2018- Week Two- Day One

1. High Hang Strict Muscle Snatch+ Muscle snatch (from floor) OHS+ Zotts Press ( 3+3+3+3) x 3.

*Pick a light weight and take small jumps from there through the 3 sets. The strict muscle snatches should be done with no leg drive. We’re working on a perfect bar path (bar close, elbows high and outside) and strengthening our muscles in that movement. Work your positions from the floor on the muscle snatch. Pause at each position if you need to! The OHS needs to be slow and controlled and the zotts press controlled and strong overhead. Do not rush through this warm up!

2. SN PP: 5×4. Try and get heavier than last week

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

4. Pause Front Squat + Front Squat: (2+2) x 5 Pause for 2 seconds in the bottom. Warm up before you begin counting sets.

5. 3 sets:

Hollow Hold x 40sec

Side Plank lifts x 11 each side.

Friday, January 26, 2018- Week One- Day Five

1. Snatch Balance: 2×3,5×2. Build to a medium heavy double.

2. Push Press: 4×3. Build to a challenging set of three.

3. Pause Power Snatch (Pause below the knee for 3 seconds)+ Power Snatch (1+1) x 5. Keep these light and snappy and stay off the heels in the below the knee position.

4. Slow Snatch Deadlifts: 5×3 @ 85% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 25 total

6. Perfect Push ups or Dips x 30 total