Sage Burgener

Friday, May 11, 2018- Week Eight- Day Five

1. Pause Snatch Balance: 4×3. Stay lighter on these and work speed and perfect bottom position. 

2. Close Grip Snatches (slightly wider than clean grip): 4×3. Stay light and work on feeling the aggressive pull under. 

3. Box Squats: 3×10

4. Snatch Pull: 3×3

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Barbell Russian Steps ups x 7 each leg. Keep these light and explosive.

Supinated Grip Strict Pull Ups x 5-10

Wednesday, May 9, 2018- Week Eight- Day Three

1. Power Snatch: 3,2,2,1,1. Keep it relatively light and snappy.

2. Power Clean + Jerk: (1+1) x 4 working sets. 

3. Back Squat: 5,3,1,5,3,1. Work up and then back down and then back up. 

4. 3 sets:

Strict DB High Pull x 10

DB incline bench x 10

Push ups  x 10

Single Arm DB Row x 10/ Arm

3 sets: 

Russian Twists x 30

KB Side Bends x 20 each side

Roll To CandleStick x 8

Tuesday, May 8, 2018- Week Eight- Day Two

1. Tall Jerk + Push Press in Split Position: 3x(3+3). 

2. Squat Jerk or Push Jerk + Close Grip OHS or (if mobility does not allow) Push Press: 4×3. Move up in weight each set.

3. Clean+ Jerk: (2+2)x2, (1+1) x 2 sets.

4. Clean Pull: 3×3

5. 3 sets:

Weighted Sit ups x 25

Leg Lift Holds x 45 total seconds (sit on the floor with legs straight out in front of you. Hold heels up and try to maintain hollow body position)

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

Brush Up, Don’t Bang Out

In our sport, there seems to be a lot of confusion surrounding the hips and what their exact role is in our lifts. 

It is very common for people to be hip dominant lifters. They think that in order to create acceleration on the bar, they need to BANG the bar off their hips. 

While there is absolutely contact of the barbell and the hips, we want to think about the contact being more of a BRUSH UP rather than a BANG OUT.

If our focus is on brushing the bar UP off the hips, that will help to create more of a VERTICAL acceleration on the bar rather than a horizontal one… which is generally the path the bar will travel when we think “bang”. 

In addition to a more vertical bar path, thinking “brush” rather than “bang” naturally forces lifters to turn to their legs as their source of power. And when we’re using our legs as our source of power, we’re pushing STRAIGHT down through the floor with a ton of force. That straight down push creates an increase in elevation on the barbell…making the pull under and turn over SIGNIFICANTLY easier. 

So, the next time you think about banging the bar aggressively off your hips…don’t. 

Instead, pay respect to your legs, and the amount of work you’ve put into making them as strong as possible, and let THEM do the work! And, as a result, watch your elevation and acceleration of the barbell (in a vertical fashion) increase as brush the barbell up off your hips. 

Monday, May 7, 2018- Week Eight- Day One- Slight Deload Week

1. Muscle Snatch  + Strict Press Behind The Neck (Snatch Grip): (3+3)x 4

2. Snatch Balance: EMOM for 10 min perform 1 snatch balance. Work up to a moderate weight. 

3. Snatch: 

EMOM for 5 min perform 1 snatch at a medium, light weight. 

rest 1 min

EMOM for 5 min perform 1 snatch at a medium weight

rest 1 min

EMOM for 5 min perform 1 snatch at a medium heavy weight

4. Front Squat: 5×2

5. 3 sets:

Hip Extensions x 12- Hold for 3 seconds at the top and squeeze glutes.

Bunkie Plank x 30 seconds 

Hollow Hold x 30 sec

Saturday, May 5th, 2018- Week Seven- Day Six

Happy Cinco De Mayo!!!

*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: 4×6. Go heavier than last week. 

5. Back and Abs of choice

Today is a great day to condition with friends! 

Friday, May 4th, 2018- Week Seven- Day Five

1. Snatch Balance: 3,3,3,2,2,2,1,1,1

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 + Jerk: (1+1+1) x 5 working sets. Try and work a little heavier than last week, but still maintain snappiness and speed. 

4. Snatch Pull: 5×3 @ 95-97% of best snatch

5. 3 sets:

Hollow Hold or Tuck Hold: 3×45 sec

Bulgarian Split Squats x 6-8 each leg. 

Supinated Grip Bent Over Barbell Row x 10