Sage Burgener

Friday, March 15, 2019-Week Four- Day Five

2 sets:

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

Pause Position Pulls: 1 ascent + 1 descent. Pause at each position for 3 seconds (one inch off floor, below the knee, above the knee, mid thigh, power position)

~then

Pause Snatch Balance (pause for 3 seconds in the bottom): 5×1

Power Clean+ Push Jerk (1+1) x 5

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

3 sets:

Single arm KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

March 8, 2019- Week Three- 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 3 seconds in the bottom): 3,2,2,2,1,1,1

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

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

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

3 sets:

KB Front Rack Step Ups x 8 each leg

Pendlay Rows x 10

KB Side Bends x 25 each side 

March 6,2019-Week Three- Day Three

3 sets:

Nose to Wall Hand Stand Hold x 60 seconds

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): 3,3,2,2,2,1,1,1

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

Bench Press: 5,3,1,5,3,1,10. 

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