Sage Burgener

Wednesday, January 24, 2018- Week One- Day Three (Strength Day)

*This cycle will contain a strength/ “bro day” on Wednesdays. Just to give our mind a little break from the technical and mental training of the olympic lifts. We will still have one olympic lifting movement just to get our fast twitch muscles firing, but stay lighter on these and work perfect form!

1. Power Snatch + Snatch (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)

rest 60 sec

Chinese Rows x 10

rest 2 min

3. 3 sets of:

DB Bulgarian Split Squats x 6-8 each leg

rest 60 sec

DB Bench Press x 10

rest 2 min

4. 3 sets of:

Weighted Plank x 45-60 sec

rest 60 sec

Weighted Back Extension x 10-12 reps

rest 2 min

Tuesday, January 23, 2018- Week One- Day Two

1. Muscle Clean + Tall Jerk (3+3) x 3 sets. LIGHT

*On the muscle cleans, go slow from the floor to establish good balance through your positions.

2. 3 POS Cleans (hang, below knee, floor): 3 working sets. Work up to a medium load and hit for all 3 sets.

3. Behind the Neck Jerk + Jerk: (2+1) x 3 working sets. Don’t start counting sets until about 70-75%. Work up in weight through the 3 sets.

4. Clean Deadlifts: 5×3. Build to a challenging set of 3, but I don’t want any pooping dog backs!

5. 3 sets:

Weighted Sit ups x 15

Face Down Chinese Planks x 45-60 sec hold

Monday, January 22, 2018- Week One- Day One

Welcome to our next cycle where we will go back to no percentages! In the last cycle, I felt a lot of you were getting caught up in the numbers and worrying if you weren’t able to hit the prescribed loads. Percentages are guidelines and should be based off of feel, not numbers. I will give you some guidance, but let’s use this cycle as a chance to tune into our bodies and pick weights according to how recovered we feel, how fast the bar is moving, how efficient our technique is and where we’re at mentally on that specific day. The more you can listen to your body and be SMART about what your body needs, the better athlete you’ll be and the longer you’ll stay injury free!

1. High Hang Strict Muscle Snatch+ OHS+ Zotts Press ( 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. The OHS needs to be slow and controlled and the zotts press controlled and strong overhead. Do not rush through this warm up!

2. Snatch Push Press: 5×5

3. Barski Snatches (A fancy way of saying 3 snatches from high hang with no straps): 5×3. Warm up to about 55-60% and then begin counting your sets. Move up in weight each set IF your movement feels fast. Focus here is on leg drive!

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

5. 3 sets:

Hollow Hold x 30sec

Side Plank lifts x 10 each side.

Breathe, Settle (Not In Life), Jerk

In my opinion, the jerk is the most under appreciated lift in the sport of olympic weightlifting. Let it be known that this is entirely because I’ve always been great at them.

As much as I love jerks, I can understand why people may not agree. We spend a lot of time in our squat stance… whether we jump into that squat stance or not, it’s a very comfortable, strong position for most people. Where as the split stance position is often foreign and uncomfortable… especially when we have to JUMP into it!

We have covered the footwork on the split and we know that it is critical to master the footwork in order to feel comfortable and confident in the movement.

Today, I want to touch on the importance of the dip and drive.

The dip of the jerk is all about body position and timing. If we can gain a greater understanding of what the proper body position is and what our tempo should be on the dip and drive, the jerk becomes (almost) effortless.


The beautiful thing about the jerk is that when we dip, drive, and then receive the bar overhead, our shoulders and hips stay in a straight line the whole entire time (hopefully).

When I look at an athlete performing the jerk from the side, I want to see their shoulders stacked directly above their hips. This tells me that their weight is centered on their hips and they can support significantly more weight overhead.

The minute I see their shoulders lean forward in front of their hips, they are then fighting to keep that bar from pulling them forward on the dip, drive, and receive.


While positioning is SO important, so is the tempo in which we dip and drive. Because people have a tendency to not love the jerk, when they stand up from a clean, their automatic goal is to get that bar off their shoulders and up over their head as quick as possible. This generally results in a rushed, choppy, jerky (pun intended!) movement.

“Slow is smooth and smooth is fast” is a great cue for the dip and drive. If we want to be aggressive and fierce and explosive on our drive, we have to trust that a slightly slower, controlled dip is going to set us up to be able to do so…mainly because we can then use the energy of the bar (that slight bar bend), to whip the bar up over our head!

The next time you prepare to jerk, take a deep breath in and notice how the rise in your chest causes the bar to move and bounce a little. We want that bar to STOP moving and SETTLE before we go into our dip. Failing to do so will cause the bar to move out of sync with your dip and drive… and that just gets awkward.

So, BREATHE IN, SETTLE (should take about 2 seconds), JERK.