Sage Burgener

Wednesday, May 23rd, 2018- Week Ten – Day Three

1. High Hang Power Snatch + OHS : 1+1x 3 x 3 sets. (Do not stand before going into your overhead squat. Your feet should land in the exact position that you normally squat from!) Work on speed and snappiness. 

2. Snatch Pull+ Snatch High Pull + Hang Snatch + Snatch: (1+1+1+1) x 3 working sets. 

3. Snatch: 5×2

4. Front Squat + Back Squat: (2+3) x 4

5. 3 sets:

DB Death March x 20 steps

DB Push up + 1 arm Row  x 10 reps (push up+ right arm row+push up+ left arm row = 1 rep)

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, May 22, 2018- Week Ten- Day Two

1. Muscle Clean + Tall Jerk+ Behind the Neck Strict Press in Split: (3+3+3) x 3 sets

2. Pause Power Clean (pause for 2 seconds at parallel) + Clean + Push Jerk +Jerk (1+1+1+1) x 5 sets. 

3. Clean Deadlift at 2” deficit: 4×3 @ 100% (no straps and no hook grip)

3 sets:

Alternating single arm press x 20 (Hold one dumbbell overhead while pressing with the opposite side)

Weighted Sit up x 25

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy. 

Monday, May 21, 2018- Week Ten- Day One

1. Strict Muscle Snatch+ Muscle Snatch + Snatch Balance Without A Dip+ Zotts Press (3+3+3+3) x 3

2. Snatch Balance + Pause OHS+ Snatch Balance: (1+2+1) x 4. 

3. Snatch to 2” squat + Snatch to Parallel + Full Pause Snatch (three second Pause in Squat)(1+1+1) x 4 working sets.

4. Snatch: 2×2, 2×1. Start 2.5-5 kg heavier than the weight you ended on in the complex above.

5. Pause Back Squat + Front Squat (2+3) x 5 sets. Pause for 2 seconds in back squat.

6. 3 sets:

Weighted Hip Extensions x 15 (use a barbell)

Single Leg Wall Sit x 30 seconds each leg

Lat Pull Downs (pull to behind the neck) or pull ups (pull to behind the neck) x 10

Meet the Bar!

A common mistake in our sport is when an athlete allows the bar to CRASH on them. Whether it’s overhead when they receive the snatch, or in the front rack when they receive a clean, the bar comes down AFTER the athlete hits the bottom of the lift.

Solution? Power snatches and power cleans!

Coaches need to get their athletes used to receiving the bar at different heights (2″ squat, 4 ” squat, at parallel).

Depending on how light or how heavy a weight is, when an athlete goes to jump a barbell up, it is going to elevate to different levels and an athletes needs to learn to control the descent of their hips in order to receive it at each level.

For example, when the weight is light, an athlete will drive against the ground and because there is less resistance on the bar, the barbell will travel high. So, the athlete must meet it high (yes… even when performing a full snatch!).

When the barbell is loaded to a medium weight, the bar has a little more resistance now, so it will travel up a few inches less.. forcing the athlete to meet it a few inches deeper in their squat. 

Last, when a barbell is loaded with an athlete’s one rep max, the barbell has a ton of resistance on it! So, the weight will only travel up slightly before the athlete must pull his or herself down and around the weight HARD and FAST into their full squat.

You CANNOT take a light weight, jump as hard as you can, and then dive to the bottom of your squat. This is what causes that crash. That disconnect, or lack of tension kept on the barbell when pulling yourself down, inhibits you from learning that there must be CONSTANT awareness of where that barbell is in space.


Saturday, May 19, 2018- Week Nine- Day Six

Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!

1. Snatch: Work up to a heavy single for the day

2. Clean and jerk: Work up to a heavy single for the day

3. Front Squat: Work up to a heavy single for the day in 5 sets or less

4. Back Squat: 3×5. heavy as possible

Back and Abs of choice

Today is a great day to condition with friends! 

Friday, May 18, 2018- Week Nine- Day Five

1. Pause Snatch Balance + OHS+ Snatch Balance: (1+1+1) x 5

2. Pause Tempo Clean + Jerk: (2+1) x 3

*pause 1” off floor, below the knee, above the knee, mid thigh

3. Pause Power Clean (pause at parallel for 2 seconds)  + Clean + Power Jerk+ Jerk: (1+1+1+1) x 5 working sets. Keep these light and work on meeting the bar. 

4. Snatch Pull: 4×4 @ 95-97% of best snatch

3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Front Rack Bulgarian Split Squats x 6-8 each leg. 

Chinese Row x 10

Wednesday, May 16, 2018- Week Nine- Day Three

1. Muscle Snatch: 3,3,2,2,1,1,1

2. High Hang Power Snatch: 3×3. Work on speed and snappiness. 

3. Snatch High Pull+ Hang Snatch+ Snatch: (1+1+1) x 5 working sets. 

4. Back Squat: 8,8,6,6,4,4,2,2

5 sets:

Heavy KB Swings x 25

DB Floor Bench Press  x 10 

KB Side Bend + KB side hold (hold kb at your side, 1 inch away from body): (20+ 30 sec hold)

Tuesday, May 15, 2018- Week Nine- Day Two

1. Muscle Clean: 3×5

DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets

Clean + Pause Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Clean and Jerk: 3×1. Begin at a weight slightly higher than what you finished with on the complex above.

4. Clean Deadlift at 2” deficit: 4×3

5. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into 2 arm DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.