Sage Burgener

Tuesday, October 16, 2018- Week Three- Day Two

Push Press: 4×3.

Push Jerk: Work up to a heavy double. Once you hit a heavy double, hit two heavy singles. 

Clean Pull + Power Clean to 1/4 squat+ Power Clean to half squat+ Jerk (1+1+1+1) x 5 working sets. 

Clean Pulls with Pause At Mid Knee (pause for 2 seconds): 3×3. Heavy, but keep the speed on the bar. 

3 Sets:

KB Goblet Hold Step Ups x 20

KB Side Bends x 20 each side

Monday, October 15, 2018- Week Three- Day One

High Hang Muscle Snatch + Snatch Grip Behind The Neck Press (5+5) x 3

SN PP + Pause OHS+ OHS: (3+1+1) x5

Snatch Lift off to 1” off ground and hold for three seconds + Snatch (1+1) x 5 working sets (working sets means don’t count your warm ups as part of the 5 sets)

In between sets perform 5 tall box jumps to reinforce proper leg drive. (feel that same leg drive when you go to snatch)

Pause Front Squat + 1 1/4 FS + FS (1+1+1)x5