Sage Burgener

Monday, January 7, 2018- Week Three- Day One

Snatch Push Press: work up to a heavy triple

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 3×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Snatches (reset after each on. no touch and go)

Even Minutes: 3 Tall Box Jumps 

Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. Go heavier than last week. 

3 sets: 

Ring Dips: max reps in 60 seconds. 

Ring dips with band: max reps in 45 seconds. 

Plank on Ball: 60 total seconds. move arms in clockwise and counter clockwise circles while in plank. 

Wednesday, January 2, 2019-Week Two- Day Three

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 3 sets. 

Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (3+3)x2, (2+2) x 2, (1+1) x 3. 

Clean Pull + Power Clean + Push Jerk: (1+1+1) x 4 sets. Stay light and work speed here. 

3 sets: 

Single Arm Front Rack KB Hold Goblet Squat x 7 each side

Single arm KB Waiter Hold Step Up x 7 each leg

Strict Toes to Bar or V-Ups x 10 t2b/15 v- ups

Tuesday, January 1, 2019- Week Two- Day Two

Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets.

*in between sets perform a 30 second handstand hold .

Clean From Mid Knee + Front Squat + Jerk + Clean: (1+1+1+1) x 5.

Clean Deadlift with pause at Mid Knee + Clean Pull: (2+3) x 4 sets.

3 sets: 

Weighted Ab mat sit ups x 25

Ring Push ups x 15

KB Windmill x 5/ side

Monday, December 31, 2018- Week Two- Day One

Snatch Push Press + Snatch Balance + OHS: (1+1+1) x 5

5 Position Pause Snatch Deadlift (You will pause 1 inch off the ground, below the knee, above the knee, mid thigh and “power position”): 5×2. Use straps if you need to and don’t take the weight too heavy if you can’t maintain perfect positions! Pause for 2 seconds at each spot.

EMOM for 10 min (5 “working” sets):

Odd Minutes: 3 Hang Snatches (right above the knee)

Even Minutes: 3 Tall Box Jumps 

Back Squat: 1.1.1.1 x 5 sets. Each set is 4 singles with 20 seconds rest in between reps. 

3 sets: 

1 ring dip + 1 Knee Raise on Rings x 7 reps. 

KB Side Bends x 20 each side. Slow and controlled. 

Forearm plank x 30 seconds.