Sage Burgener

Monday, Jan 15, 2018 Week Twelve- Day One- Back off Week

*This week is all about going how you feel! This is your week to back off if you’re feeling tired. If you’re feeling ok, take the singles a little heavier. But the goal this week is recovery!

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

2. Power Snatch:3,3,2,2,1,1,1

3. Back Squat: Work up to a heavy single in 5 sets

4. 3 sets:

Back Extensions x 10

KB Side Bends x 20 each side

Friday, Jan 12, 2018- Week Eleven- Day Five

1. Push Press: Work up to a heavy double in 5-6 sets.

2. Power clean + Pause Split Jerk: (2+2)x 3, (2+1) x 3.  Work up in weight through the course of the 6 sets, but keep the movements snappy and perfect mechanics.

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

4. Three Sets of:

Weighted sit ups x 20

Forearm Side Plank x 45-60 sec each side

DB Flies  x 10