Sage Burgener

March 27, 2019-Week Six- Day Three

3 sets:

7 Wall Walks

100m DB Farmers Carry (70/50)

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.

Then-

Strict Muscle Snatch + Vertical Jump with Barbell (4+4) x 3 sets

Pause Snatch from below knee (Lift the bar from the ground and pause below knee. Then pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

Back Squat + Front Squat (3+3) x 5 sets. 

Single arm DB Bench Press: 5,3,1,5,3,1,10. 

March 26, 2019-Week Six- Day Two

2 sets:

DB OH Walking Lunge + press x 10 steps. *At the bottom of each lunge, do press. 

Dead Bug Hold x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Then-

Push Press: 8,6,5,4,3

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

Clean deadlift+ Mid Knee Clean + Clean Deadlift+ Clean+ Jerk: 3 working sets 

Clean and jerk: 4 singles 

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

Monday, March 25, 2019-Week Six- Day One

3 Sets:

DB Thrusters x 5 (70/50) 

DB Single Arm Bench Press while in Hollow Rock Hold x 5 each arm

KB Windmill x 5 each arm

Then-

Back Squat @ Tempo: 4×5 (4 seconds down and explode up). Build in weight each set and work to a challenging weight, but not a weight you would fail. 

Snatch push press: 3×4

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

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

Snatch: 4×2. Work to a challenging double. 

3 sets: 

Chin Ups x 10

Ring Dip + Knee Up (1+1) x 7 

Chinese Planks x 45 sec

Friday, March 22, 2019-Week Five- Day Five

2 sets:

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

Then:

Pause Snatch Balance + OHS (2+1) x 3, (1+1) x 2. Pause for three seconds in the bottom. 

HEAVY Jerk Dips: 3×3 @ 25# more than your best jerk. 

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

3 sets:

Bulgarian Split Squats x 8 each leg

Strict Pull ups x 10

Side Plank x 30 sec each side. 

Wednesday, March 20, 2019-Week Five- Day Three

3 sets:

6 Wall Walks

100m DB Farmers Carry (HEAVY)

Hollow Rocks x 15

Then:

Strict Muscle Snatch + Vertical Jump with Barbell (5+5) x 3 sets

Two Position Pause Hang Snatch (pause 1” off the floor and pause in receive for 3 seconds) + Pause Snatch (pause in the bottom for 3 seconds): (2+1) x 3 sets, (1+1) x 3. 

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

Bench Press: 5,3,1,5,3,1,10,10. 

Tuesday, March 19, 2019-Week Five- Day Two

3 sets:

DB Russian Step ups x 8 each leg

Dead Bug Hold x 30 sec + Plank x 30 sec

Banded Hip Bridges x 10

Crossover Symmetry: I, T, Y’s x 7 each 

Then:

Strict DB Press: Take 6 sets or less to establish a heavy set of 5.

Jerk Dip + Push Jerk + Jerk Dip+ Jerk: (1+1+1+1) x 3 working sets.

Clean from 1” off floor: 4×3. Work from the top down. Make sure your initial deadlift off the ground is done with good technique!!

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

Monday, March 18, 2019-Week Five- Day One

3 Sets:

45 sec KB Front Rack Wall Sit March.

45 sec Nose to Wall Hand Stand Hold

50 Ft DB Waiter Walk (50 ft right arm/50 ft left arm)

Then:

Back Squat @ Tempo: 5×4 (4 seconds down and explode up)

Snatch Push Press + Snatch Balance + OHS: (2+2+2)x 3, (1+1+1) x2 sets.

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

Snatch: 2×3

3 sets: 

Weighted Pull Ups x 10

Ring Push Ups x 10

Weighted Ab Mat Sit ups x 20