Sage Burgener

Friday, Jan 5, 2018- Week Ten- Day Five

1. Seated Z Press: 5×3. Work up to a heavy set of 3.

2. Pause Split Jerk: 5×3. Stay lighter and pause for 3 seconds in the split. Work technique and balance.

3. Power clean: 3,3,2,2,2,1,1: Work up to a heavy single if it feels good and looks fast!

4. Trap Bar Deadlifts or Deadlifts on 2” riser: 5×3 @ 100% of best clean

5. Three Sets of:

Weighted sit ups x 20

Slow Weighted Russian Twists x 30 reps

DB Flies  x 10

Wednesday, Jan 3rd, 2018- Week Ten- Day Three

1. Snatch Balance: 3,3,3,2,2,2,1,1,1. Work up in weight each set and try and get heavier than last week.

2. Snatch High Pull+ Snatch: (2+1) x 2 @ 82% of best snatch, (1+1) x 3 @84% of best snatch.

3. Pause Front Squat + Front Squat + 1 1/4 front squat: 5x(1+1+1). Pause for 3 seconds on the pause front squat. When performing the 1 1/4 front squat, make sure to stay tight and active when you’re catching the bounce! Work up in weight each set.

4. 3 Sets:

Hollow Holds or Tuck Holds x 30 sec.. straight into 20 jack knives or v- ups.

Weighted hip extensions x 10-15. Hold a barbell with straight arms and perform a barbell row at the top of each hip extension.

Prowler sprint or air assault sprints 30 seconds.

Tuesday, Jan 2, 2018- Week Ten- Day Two

1. Push Jerk + Split Jerk: (1+2) x 3 @ 82% of best jerk , (1+1)x3 @ 84% of best jerk.

2. Clean Deadlift to 2” off the ground + Clean Pull + Clean: (1+1+1) x2 x 2sets @ 82% of best clean and jerk, (1+1+1) x 3 sets @ 84% of best clean.

3. Clean Deadlift + Shrug: 5×3+3 @ 90% of best clean.

4. 3 Sets:

Pull Ups x max reps in 30 seconds.

Sand bag squat or goblet squat x max reps in 30 sec.

Farmers carry HEAVY:100’

Monday, Jan 1, 2018- Week Ten- Day One

1. Snatch Balance +OHS (2+1) x 3 @82% of best snatch, (1+1)x 3 @84% of best snatch.

2. Snatch Lift off to below the knee+ Snatch Pull + Snatch: (1+1+1) x 2x 3 sets, (1+1+1)x1x 3 sets. Work up in weight each set. Try and go a little heavier than last week.

3. Low Bar Back Squat: 5×4. Pause for one second on the box, and explode up through the heels. Try and go heavier than last week.

4. 3 sets:

Single Leg Deadlift x 10 each leg

Landmine Rows x 10 each arm.

KB Side Bends x 20 each side.

Friday, Dec 29, 2017- Week Nine- Day Five

1. Split Jerk with Dumbbells+ 1 arm DB Press in split: (5+10 each arm)x 2 sets. Use this as a warm up to work stabilization and balance. Palms facing each other.

2. Push Press: 5×4. Work up in weight each set.

3. Power clean+ Jerk (2+2) x 2, (2+1) x 3. Work up in weight through the course of the 5 sets.

4. Trap Bar Deadlifts or Deadlifts on 2” riser: 5×3 @ 97% of best clean

5. Three Sets of:

Weighted sit ups x 20

Slow Weighted Russian Twists x 30 reps

DB Flies  x 10