Sage Burgener

Wednesday, December 26, 2018- Week One- Day Three

Snatch Strict Press Behind The Neck + Tempo OHS ( 5 seconds down, 3 second hold in bottom): (5+3) x 4 sets. 

Snatch High Pull + Power Snatch into OHS (meaning, don’t restand after receiving the bar in the power position): (2+2)x3, (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

Monday, December 24, 2018- Week One- Day One

Snatch Push Press + Snatch Balance + OHS + Snatch Balance: (1+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 High Hang Snatches

Even Minutes: 3 Tall Box Jumps 

3 sets: 

1 ring dip + 1 Knee Raise on Rings x 5 reps. 

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

Forearm plank x 30 seconds.