Sage Burgener

Wednesday, August 29, 2018- Week Four- Day Three

3 sets:

Single Arm DB Press in Lunge position  x 5 straight into a 50 ft Overhead Waiter Walk. Perform press and walk with right arm and then switch to the left. 

KB Front Rack Wall Sit March x 30 seconds. 

DB Chinese Row x 10

3 sets:

Tempo Goblet Squat x 8. 3 seconds down, 3 second hold. 

KB Windmills x 5. Slow and Controlled. 

Sand Bag Bear Hug March x 60 seconds. 

3 sets:

Parallel L-Sit x 60 sec (accumulation is fine)

Side Plank Lifts x 20  each side

KB Side Bends x 20 each side. 

Benefits of the Tall Snatch and Tall Clean

Whether it be a snatch or clean, confidence moving under a barbell seems to, universally, be one of the biggest challenges for people learning the Olympic lifts. 

There is something about jumping FAST, down into a squat that brings peoples’ deep seeded commitment issues to the surface…whether they’re ready to face them or not!

Tall snatches and tall cleans (and a few sessions with a therapist) are a GREAT prescription for this.

A tall snatch/clean is when an athlete holds a barbell at the high hang position. The athlete then raises up onto their toes, recreating the position that their body is in at the very end of their jump (triple extension). 

From there, the athlete simply (not simple at all) shrugs and pulls their body down and around the bar.

The purpose of this movement is to take away any and all leg drive so that the athlete REALLY has to feel just how much tension and aggression goes into pulling down and around the bar. It is not a passive move… it’s an all or nothing move.

These don’t have to be performed with heavy weight! A little resistance is great so that one can really USE the bar to move around, but too much weight will create a slow movement.

-Sage Burgener

Friday, August 24, 2018- Week Three- Day Five

Pause Tempo Snatches: 5 singles 

*Pause for two seconds at: 1 inch off the floor, below the knee, launch position (above the knee), mid thigh, down position (hip/power position). 

SLOW Tempo Snatches: 3×3

*take 10 seconds to get up to the “down” position and then snatch. 

Power Snatch: 3,3,3,2,2,2,1,1

*put all that position work to the test! 

Behind The Neck Jerk: Work up to a heavy single for the day

Snatch Deadlift: 4×3 @ 100% of best snatch