Beau Burgener

Friday, May 17 – Week 1 – Day 5

3 sets:

Wall sit DB Strict Press
Banded Pull Apart (Palms up)
1 OHS + 1 Zotts Press x 5 reps (PVC Pipe)


Snatch Balance: 3,3,2,2,2,1,1. Work up to a challenging weight.

Pause Rack Jerk (Once you recover your jerk, you’ll hold the bar overhead for 5 slow seconds before reracking the barbell): 5 working sets. I want you to pick a heavyish weight that you can hit for 5 singles.

Snatches from Blocks (bar should be right above the knee): 5×3

Snatch Deadlift: 3×3 @ 100% of best snatch


When coaching the jerk, I find myself continuously saying, “the #1 MOST IMPORTANT thing on the jerk is…..”. I say it about the rack position. I say it about the dip. I say it about the drive!

By the end of the session, my athletes come to the conclusion that I’m a technique nazi and I basically want every single part of the jerk, from start to finish, to be perfect. Which is true, actually.

However, if on this day, October 14th, 2017, I HAD to pick what I believe to be the most important part of the jerk, I would have to say FOOTWORK.

Here are the 5 points of performance we look for when receiving that jerk in the split position:

#1. Weight on the heel of the front foot
#2. Front knee stacked directly over or even slightly behind the ankle.
#3. Torso straight up and down with the strongest midline you’ve ever had.
#4. Back knee SLIGHTLY bent
#5. Back heel off the ground with weight on the ball of foot and heel slightly turned out (to keep hips facing straight).

These points of performance allow for that barbell to be stacked directly over our hips, allowing us to stabilize heavy weight overhead.

What we TEND to see:

#1. Weight on the toe of the front foot
#2. Front knee in front of the ankle.
#3. Torso leaning forward
#4. Back leg straight..creating a pelvic tilt
#5. Back heel on the ground with the heel turned in (creating the hips to turn out)

These mistakes result in athletes chasing the bar forward because they are off balance with the weight sitting heavy on their front quad as opposed to sitting stacked over the hips.

In conclusion, the next time you practice jerks, write out these 5 points on a whiteboard and place it in front of you. Make sure to have a perfect rack position, a perfect dip and an even more perfect drive (because I may decide tomorrow that those are the most important part of the lift), and drive yourself down into your split position.

Take a look at your white board and mentally check off each of the 5 points of performance. Did you hit every single one of them? If not, you’re still a good person, but MAKE THE CORRECTIONS BEFORE YOU RECOVER. Sit in that adjusted position for a few seconds and check in with your body to make sure it REALLY feels where it’s SUPPOSED to be. Then you can recover (with your front foot stepping back first, of course!!!).

By: Sage Burgener

Saturday – December 31

1: Bench Press- Warm up, then:
–75%x 5, 85%x 3, 95%x 1+.
Add 5# to your bench press PB, then take the percentages from 90% of that number to find your percentages.

Work Capacity: Complete the following for time…

The goal is to accumulate 2000m row. Kicker is that at the top of every minute, perform the prescribed number of thrusters at 95#/65# before getting back on the ERG. It starts with row and goes like this:
0:00-1:00 = Row as many meters as possible .
1:00-2:00 = 1 thruster, row for meters
2:00-3:00 = 2 thrusters, row for meters
3:00-4:00 = 3 thrusters, row for meters
4:00-5:00 = 4 thrusters, row for meters
*Keep going until you get to 2000 meters or hit the 20 minute time cap.

Wednesday – December 29

Strength: Front squat: 10 rounds – Every 90 seconds perform:
-1x pause front squat + 1x front squat (Work up to a max 1+1 for the day)
*For the pause squat, pause for 3 seconds in the bottom position.

Work Capacity: Complete 6 rounds for time of:
10x 2-arm dumbbell hang squat clean (45#/30#)
6x handstand push-ups on dumbbells

Tuesday – December 27

Skill Work: 3 Rounds, not timed:
-25m yoke carry/farmers carry (Heavy)
-10x Turkish get ups, 5R/5La (Light weight)
-Shooters choice (You choose a skill that is a weakness and throw it in as the 3rd movement for today’s skill work)

1: Push Press- Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.
Add 5# to your push press PB, then take the percentages from 90% of that number for the next 3 weeks of this cycle.

Work Capacity: “Heavy Jackie”…reversed. Complete each of the following for time:
-30x chest to bar pull ups
-50x thrusters (95#/65#)
-1000m row

Monday – December 26

1: Snatch: 10 rounds – Every 2 minutes, perform:
-1x snatch + 2x hang squat snatch (Work up to a max for the day)

2: Complete 1 round of:
-Max rep unbroken snatch (135#/95#)
*These do have to be unbroken, meaning the barbell cannot stop moving and both hands must remain on the bar during the whole set.

3: Back squat: Warm up, then:
-75%x 5 reps, 85%x 3 reps, 95%x 1+ reps.

Work Capacity: Complete the following for time:
-15x burpees jumping over the barbell
-5x snatch (155#/105#)
-12x burpees jumping over the barbell
-4x snatch (155#/105#)
-9x burpees jumping over the barbell
-3x snatch (155#/105#)

Core: 3 rounds:
-3x Pause snatch halting deadlifts (Light – Medium weight)
*Pause for 1 FULL second at 1″ below the knee + 1 second at the launch position.