Sage Burgener

Wednesday, May 16, 2018- Week Nine- Day Three

1. Muscle Snatch: 3,3,2,2,1,1,1

2. High Hang Power Snatch: 3×3. Work on speed and snappiness. 

3. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets. 

4. Back Squat: 8,8,6,6,4,4,2,2

5 sets:

Heavy KB Swings x 25

DB Floor Bench Press  x 10 

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, May 15, 2018- Week Nine- Day Two

1. Muscle Clean: 3×5

DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets

Clean + Pause Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Clean and Jerk: 3×1. Begin at a weight slightly higher than what you finished with on the complex above.

4. Clean Deadlift at 2” deficit: 4×3

5. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into 2 arm DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.

Monday, May 14, 2018- Week Nine- Day One

1. Snatch Balance Without A Dip+ Zotts Press (3+3) x 3

2. Pause Snatch Balance + Snatch Balance: (2+2) x 2, (1+2) x 3. Move up in weight each set. Pause for 3 seconds at the bottom.

3. Snatch Pull+ Power Snatch + OHS+ Snatch: (2+1+1+1) x 3, (1+1+1+1) x3

4. Snatch: 3×2. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. In the Hole Front Squat: 5×5 (10 second descent on the last rep)

6. 3 sets:

Weighted Hip Extensions x10 (use a barbell)

Side Plank Hold x 60 sec each side

Chin ups x 10 

Friday, May 11, 2018- Week Eight- Day Five

1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 

2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 

3. Box Squats: 3×10

4. Snatch Pull: 3×3

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Barbell Russian Steps ups x 7 each leg. Keep these light and explosive.

Supinated Grip Strict Pull Ups x 5-10

Wednesday, May 9, 2018- Week Eight- Day Three

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy.

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

3. Back Squat: 5,3,1,5,3,1. Work up and then back down and then back up. 

4. 3 sets:

Strict DB High Pull x 10

DB incline bench x 10

Push ups  x 10

Single Arm DB Row x 10/ Arm

3 sets: 

Russian Twists x 30

KB Side Bends x 20 each side

Roll To CandleStick x 8

Tuesday, May 8, 2018- Week Eight- Day Two

1. Tall Jerk + Push Press in Split Position: 3x(3+3). 

2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set.

3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets.

4. Clean Pull: 3×3

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Brush Up, Don’t Bang Out

In our sport, there seems to be a lot of confusion surrounding the hips and what their exact role is in our lifts. 

It is very common for people to be hip dominant lifters. They think that in order to create acceleration on the bar, they need to BANG the bar off their hips. 

While there is absolutely contact of the barbell and the hips, we want to think about the contact being more of a BRUSH UP rather than a BANG OUT.

If our focus is on brushing the bar UP off the hips, that will help to create more of a VERTICAL acceleration on the bar rather than a horizontal one… which is generally the path the bar will travel when we think “bang”. 

In addition to a more vertical bar path, thinking “brush” rather than “bang” naturally forces lifters to turn to their legs as their source of power. And when we’re using our legs as our source of power, we’re pushing STRAIGHT down through the floor with a ton of force. That straight down push creates an increase in elevation on the barbell…making the pull under and turn over SIGNIFICANTLY easier. 

So, the next time you think about banging the bar aggressively off your hips…don’t. 

Instead, pay respect to your legs, and the amount of work you’ve put into making them as strong as possible, and let THEM do the work! And, as a result, watch your elevation and acceleration of the barbell (in a vertical fashion) increase as brush the barbell up off your hips.