Sage Burgener

Tuesday-October 17,2017- Week Four- Day Two

1. Muscle Clean + Strict Press (3+3)x 4

2. Clean Pull + Clean+ Jerk: (1+2+1)x 2, (1+1+1) x 3 sets. Move up in weight each set.

3. Push Press: Take 5 sets or less to work up to a heavy set of 3.

4. Clean Pulls: 3×3 with 100% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Supinated Grip Bent Over Barbell Row x 10

THE FIVE POINTS OF PERFORMANCE FOR THE JERK

When coaching the jerk, I find myself continuously saying, “the #1 MOST IMPORTANT thing on the jerk is…..”. I say it about the rack position. I say it about the dip. I say it about the drive!

By the end of the session, my athletes come to the conclusion that I’m a technique nazi and I basically want every single part of the jerk, from start to finish, to be perfect. Which is true, actually.

However, if on this day, October 14th, 2017, I HAD to pick what I believe to be the most important part of the jerk, I would have to say FOOTWORK.

Here are the 5 points of performance we look for when receiving that jerk in the split position:

#1. Weight on the heel of the front foot

#2. Front knee stacked directly over or even slightly behind the ankle.

#3. Torso straight up and down with the strongest midline you’ve ever had.

#4. Back knee SLIGHTLY bent

#5. Back heel off the ground with weight on the ball of foot and heel slightly turned out (to keep hips facing straight).

These points of performance allow for that barbell to be stacked directly over our hips, allowing us to stabilize heavy weight overhead.

What we TEND to see:

#1. Weight on the toe of the front foot

#2. Front knee in front of the ankle.

#3. Torso leaning forward

#4. Back leg straight..creating a pelvic tilt

#5. Back heel on the ground with the heel turned in (creating the hips to turn out)

These mistakes result in athletes chasing the bar forward because they are off balance with the weight sitting heavy on their front quad as opposed to sitting stacked over the hips.

In conclusion, the next time you practice jerks, write out these 5 points on a whiteboard and place it in front of you. Make sure to have a perfect rack position, a perfect dip and  an even more perfect drive (because I may decide tomorrow that those are the most important part of the lift), and drive yourself down into your split position.

Take a look at your white board and mentally check off each of the 5 points of performance. Did you hit every single one of them? If not, you’re still a good person, but MAKE THE CORRECTIONS BEFORE YOU RECOVER. Sit in that adjusted position for a few seconds and check in with your body to make sure it REALLY feels where it’s SUPPOSED to be. Then you can recover (with your front foot stepping back first, of course!!!).

By,

Sage Burgener

Monday- October 16, 2017- Week Four- Day One

To all my friends overseas, I apologize for the delay in post. My internet was down and I could not post any sooner! Thank you for your patience!

1. Muscle Snatch+Snatch Balance w/out a dip: (3+3)x3

2. Snatch Balance: 2×3,2×2,3×1 Work up in weight throughout the sets.

3. Snatch Pull+Snatch: (2+1)x3, (1+1)x 3 work up in weight each set.

4. Back Squat: 5×2. Work up to a heavy double.

5. 3 sets:

15 lat pull downs

100’ two arm DB overhead carry

Hollow Hold: 30-60 sec

*this is not for time… the focus is on quality of movement

Friday- October 13, 2017- Week Three- Day Five

TECHNIQUE DAY! These are the days to keep the weights light and focus on perfect mechanics combined with lots of speed and snappiness.

*Hang in there, this is the last week of doing this (for now!)

1. Pause Tempo Snatch: 3×3

*Pause 1” off the floor, below the knee, above the knee, mid thigh, power position. Hold for 2 seconds at each position focusing on balance through the whole foot and staying centered over the bar. LIGHT load.

2. Tempo Snatch: 3×3

Take 10 seconds to pull off the floor until you go to jump. HIT YOUR POSITIONS AND STAY BALANCED THROUGH YOUR FEET! Light load.

3. Snatch: 3×1

Now is the time to practice those perfect positions off the floor and the timing of when to jump. Light Load.

4. Tempo Clean +Push Press+ Push Jerk + Jerk: (1+1+1+1) x 5 sets. Light.

Take 10 seconds to pull off the floor until you go to jump in the clean. One the push press +push jerk+ jerk portion, try and make the dip and drive feel the same on all three movements (straight up and down).

5. 3 sets:

Seated DB Shoulder Press: 10 reps

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 8 each leg. 3 seconds down, 1 second pause at the bottom.

 

100’ heavy sandbag bear hug carry.

Wednesday- October 11, 2017- Week Three- Day Three

1. Snatch Pull+Power Snatch+ Snatch: 2x (3+1+1), 2x(2+1+1), 2x(1+1+1). *On the snatch pull, focus on leg drive. On the power snatch, focus on speed and fast hands and feet. One the snatch, focus on feeling the same speed as you felt on the power snatch.

2. Clean from blocks (or hang clean)+ Jerk: 2x (1+ 3), 2x (1+2), 2x (1+1). *Take small jumps and work on consistency in the jerk. When you’re cleaning from the blocks, make sure you’re not sitting too far back on your heels in the start. The blocks should be set up so that the bar sits right above your knees.

3. Pause Front Squat+ Front Squat: 5x (2+1). Try and go heavier than last week.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 10,2017- Week Three- Day Two

1. Tempo Clean Deadlift (take 10 seconds to get into power position)+Muscle Clean+Front Squat+ Strict Press in Front Squat position: (3+3+3+3)x 3 sets. *This should be light! It’s a great warm up! Focus in on technique and hit PERFECT positions.

2. Clean Pull + Clean+ Front Squat+ Jerk: 5 sets. Move up in weight each set. Don’t start counting sets until you got to 60%.

3. Push Press: Take 5 sets or less to work up to a heavy set of 5.

4. Clean Pulls: 3×3 with 95% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Bent Over Barbell Row x15

Monday- October 9, 2017- Week Three- Day One

1. Snatch Deadlift + Muscle Snatch+ OHS+ Snatch Balance w/out a dip+Zotts Press: (3+3+3+3+3) x 3 sets. *stay light and use this as a warm up. On the snatch deadlift, take 10 seconds to lift the bar.. reinforcing balance and good positions. On the muscle snatch, pull and punch turn over.

2. Snatch Push Press+OHS+Pause Snatch Balance: 2x (3+2+1), 2x (2+1+1), 2x (1+1+1) . Work up in weight throughout the 6 sets. On the snatch balance, work on your hands and feet hitting at the same time!

3. Low Hang Snatch (right above knee) +Snatch: 2x (2+2), 2x (2+1), 2x (1+1). Work up in weight throughout the course of the 6 sets. *On the low hang snatch, deadlift the bar up to above the knee, pause, and then snatch. You will not stand all the way up and then go back down to above the knee.

4. Tempo Back Squat + Back Squat: 5x (2+2) *On the tempo back squat, 3 second descent, 2 second pause in the bottom. Normal speed on the regular back squat. Work up in weight throughout the 5 sets. On the regular back squat, catch that bounce!

5. 3 sets:

5-10 tempo strict pull ups. Hold for 2 seconds at the top, 2 second descent, 2 second pause in the hanging position. If you can’t do strict pull ups, ring rows are fine.

50’ HEAVY kb or db farmers carry

15 weighted ab mat sit ups

*this is not for time… the focus is on quality of movement