Sage Burgener

Tips on 18.4

It’s easy to assume that 18.4 has nothing to do with olympic weightlifting, but we all know what they say about assuming….

This week, we’ll keep our workout tips short and to the point as we basically had to get a permit for the length of last week’s post.

Luckily, our community is filled with STRONG individuals. This makes the deadlift segment of the workout extremely appealing to most. However, handstand push ups create a different sort of fatigue.. even if we’re not necessarily lacking in shoulder strength and stability.

Dave Castro secretly loves us, so kipping handstand push ups are allowed. This means that we can use timing and momentum to our advantage!

We talk a lot about the importance of positioning and tempo on our dip and drive for a push press, push jerk, jerks, etc. The descent is smooth and controlled, which allows us to be extremely explosive as we drive the bar up over our head (slow is smooth, smooth is fast).

A kipping handstand push up is really no different from a push press! The hand placement is much like a proper rack position with our elbows in more of a 45 degrees angle, but in a handstand push up, the head and hands make more of a triangle. However,  the timing of the kip is almost identical to the timing of our dip and drive!

Think of the knees coming down on your handstand push ups as being the equivalent of your dip on your push press…the build up of energy and momentum. And then, as soon as your knees hit proper depth, you aggressively drive with the legs and hips… allowing all of that momentum to lead you into a fast punching/pressing of the arms.

If your knees come down too fast, or your midline is loose through the kip, or your timing of the down into the up is off, the movement will feel choppy and difficult.

But if your focus is on fluidity and timing and engagement of your midline, you’ll propel your head off the floor much like you propel a barbell off your shoulders.

Good luck on this one, guys!!

Friday, March 16, 2018- Week Eight- Day Five

1. Snatch Balance: 2×3,2×2. 2×1  Stay at a medium, medium heavy weight and work timing of hands and feet.

2. Power Snatch + Snatch (2+1) x 3 working sets at a medium light weight.

3. Rack Jerk or Jerk of Blocks: Work to a heavy single in 5 sets .

4. 2” Deficit Snatch Deadlifts: 3×3 @ 90% of best snatch. Take 5 seconds to stand and 5 seconds to descend.

5. Strict Chin Ups x 35 total

6. Perfect Push ups or Dips x 40 total

Wednesday, March 14, 2018- Week Eight- Day Three

Snatch High Pull + Power Snatch + Snatch Balance + Snatch (1+1+1+1) x 3. Stay light!

3 sets of:

Back Squat x 10 Medium, Light load

rest 60 sec

Supinated Grip Bent Over Row x 10.

rest 2 min

And then 3 sets of:

Back Rack Reverse Lunge into step up x 20 (10 each leg)

rest 60 sec

DB Bench Press (palms facing each other) x 20

rest 2 min

And then 3 sets of:

Weighted Plank x 60-75 sec

rest 60 sec

Weighted Back Extension x 15 reps

rest 2 min

Tuesday, March 13, 2018- Week Eight- Day Two

Muscle Clean + Tall Jerk+Behind The Neck Strict Press in Jerk Stance (3+3) x 3. Light

Clean Pull+ Power Clean + Clean: (1+1+1) x 3 working sets. Choose a medium weight and hit for all three sets.

Push Jerk+ Behind The Neck Jerk (1+2) x 4

2” deficit Pause Clean Deadlifts: 3×3 @100% of best clean. Pause Below the knee for 2 seconds before standing.

3 sets:

Weighted Sit ups x 25

Face Down Chinese Planks x 60- sec hold

Monday, March 12, 2018- Week Eight- Day One- Slight Deload Week

1. Strict Muscle Snatch+ Flat Footed Tall Snatch+ Snatch Balance W/Out a Dip+ Zotts (3+3+3+3) x 3. Light.

2. SN PP + Pause OHS: (3+1) x4. Pause for 3 seconds in the bottom.

3. Snatch Pull (jump higher than normal) + Snatch High Pull + Snatch (1+1+1) x 5. Stay at a medium-medium light load and work speed.

4. Front Squat: 3×3. Work up to a medium weight and hit for all three sets. Have explosiveness out of the bottom be your primary focus.

5. 3 sets:

L-Sit hold x 60sec (accumulate if needed)

Side Plank lifts x 12 each side.

Tips and Tricks for 18.3

When looking at 18.3, I can’t help but block out every word that doesn’t rhyme with “shmatch” or “shmosher shed shquat”.

Maybe I’m biased, maybe I’m just obsessed with olympic lifting (definitely both), or maybe I just know better than to offer advice on double unders when I can’t do more than 15 without peeing myself a little.

Here are your tips of the week for 18.3:

Overhead Squats

Your shoulders are going to feel smoked, so a proper overhead position needs to be a priority if you’re going to be able to hold the bar overhead for any length of time.

The two main points I would like for you to focus on in your overhead position (especially when you’re feeling fatigued) are: bar placement and shoulder position.

#1. Bar Placement:

The barbell needs to be placed directly above your hips and heels regardless of where you are in your squat. As you descend into your squat, understand that however far your torso comes forward, that’s how far the bar needs to go back. And then, as you stand and begin to sit more upright, the bar needs to come forward again..returning to it’s original place. Aka counterbalance

A quick way to achieve this is: as you are moving through your overhead squat, envision a straight line off to the side of you. The end of the bar should stay DIRECTLY in line with that imaginary straight line through your whole entire movement.

Focusing on this will also help distract you from the feeling that someone is taking a blow torch to your shoulders. #yourewelcome.

#2. Shoulder Position:

Unfortunately, despite any selfless acts we may have committed in a past life, we don’t all possess the mobility of a fourteen year old Chinese World Champion. So, it is normal for there to be some rotation in our shoulders as we descend into our squat.

Understanding this, I would like for your focus to be on staying away from any extremes. Meaning…do your best to not be excessively internally or externally rotated.

Keep your chest up as much as you can, reach up through your lats and into the barbell and try to keep your body position AND the bar path as vertical as possible.

Even if our body mechanics and mobility do not allow for us to stay completely upright and vertical, visualizing and understanding where we’re SUPPOSED to be, will naturally help us to be more successful.

Dumbbell Snatch:

I’ll keep this one short since I’ve already reached my character count quota for the next 4 years…

When fatigued, it’s natural for a dumbbell snatch to start looking less like a snatch and more like an overly dramatic “bend and snap” (most of the snapping being vertebras shooting out of one’s spine).

So, in the midst of your exhaustion, do your best to remember that “the fastest distance between two points is a straight line”. In other words, keep that dumbbell as close to you as possible.

Last, we are SO LUCKY in that our shoulders are being used way more than our legs in this workout! So, let’s give our shoulders a break on these DB snatches and focus on JUMPING the dumbbells up with our legs, rather than pulling them up with our arms.

Good luck on 18.3! Have fun and remember the wise words from Kenny Powers, “I play real sports.. I’m not trying to be the best at exercising” (except that CrossFit is a sport and you ARE trying to be the best at exercising).