Please welcome Sage (Burgener) to Hawaii!


Hey Hawaii! You've seen her in many of Coach Mike Burgener's instructional videos, I'd like to introduce to Sage Mertz (Burgener). She recently moved to Oahu and now that she is settled in, she is available for private coaching. If you are interested in getting some help on your Olympic lifts, email sassysageb@gmail.com for more information.

Here's a little background on Coach Sage:
Sage has been involved in the sport of weightlifting since the dawn of time (or so it feels). Her passion for Olympic weightlifting began at Mike's Gym back before it was "cool".

Growing up, Sage assisted Mike Burgener at his certifications and then began leading her own seminars at the age of fifteen. In conjunction with coaching, Sage has competed in weightlifting for 18 years at the national and international level.

Sage's sassy personality and true love for the sport comes to life when she gets to coach motivated athletes in Olympic weightlifting.

Now that she is living in Hawaii, she hopes to share that love with as many people possible.... even if it means she has to snatch in a hula skirt while surfing the North Shore.
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Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 8 reps @ 80%
*Set 8 – 8 reps @ 80%
Rest exactly 2 minutes between sets.

B. Against a five-minute running clock,
Row 1000/750 Meters
as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips (No Muscle-up, sub Max Ring Dips)

Rest 2 minutes, and then…

Against a five-minute running clock,
Run 800/600 Meters
as many reps as possible in the remaining time of:
Pull-Ups (Perform Chest-to-Bar if proficient in pull-ups)

Rest 2 minutes, and then…

Against a five-minute running clock,
Row 1000/750 Meters
as many reps as possible in the remaining time of:
Muscle-Up + 2 Dips (No Muscle-up, sub Max Ring Dips)
Comments

Today's Workout:
A. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch

B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch

C. Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings

"Performance"
A. Every two minutes, for 12 minutes (6 sets):
Hang Power Snatch + Power Snatch

B. Same as above.

C. Same as above.
Comments

Today's Workout:
A. Every minute, on the minute, for 6 minutes:
Front Squat x 1 rep

Loads per set (by %): 50, 60, 70, 75, 80, 85

B. In pairs, with only one person working at a time, complete the following:
30 Power Snatches (135/95 lbs)
30 Box Jump-Overs (24″/20″)
30 Thrusters (135/95 lbs)
30 Toes to Bar
Run 400 Meters (together)
30 Toes to Bar
30 Thrusters
30 Box Jump-Overs
30 Power Snatches
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Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep

B. Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
2 Muscle-Ups or 6 Ring Dips
4 Power Cleans (155/105 lbs)
8 Push Press (155/105 lbs)

"Performance"
A. Every 90 seconds, for 15 minutes (10 sets):
Push Press x 1 rep

B. Complete as many rounds and reps as possible in 12 minutes of:
80 Single-Unders (or you can perform 40 Doubles)
4 Power Cleans
8 Shoulder to Overhead
10 Burpees over the Barbell
Comments


Scheduling Update: With Tropical Storm Ana approaching the Hawaiian Islands, please check-in with our social media and website for updates on this weekends events, including Saturday classes, the Sunday Double-Under clinic and Barbell Club. Thanks!
Comments

Today's Workout:
A. Three sets of:
60 Seconds of L-Seated Ring Support Hold (accumulate as much time under tension as possible)
Rest 30 seconds
60 Seconds of Handstand Walk (accumulate as much distance as possible)
Rest 30 seconds

B. Every minute, on the minute, for 10 minutes:
Back Squat x 1 rep
*Sets 1-2 – 55%
*Sets 3-4 – 65%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%

C. Three sets, not for time, of:
Weighted GHD Hip Extension x 8-10 reps @ 2013
Weighted Plank Hold x 60 seconds

"Performance"
A. Three sets of:
60 seconds of Hollow Rocks
(If you don't have hollow rocks, sub hold)
Rest 30 seconds
60 seconds of Overhead Plate Hold
Rest 30 seconds

B. Same as above.

C. Three sets of:
Banded Good Mornings x 8-10 reps @ 30X1
Plank Hold x 60 seconds
Comments

Today's Workout:
A. Every 90 seconds, for 15 minutes (10 sets):
Clean x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Jumping Lunges
Minute 2 – 10 Unbroken Wall Ball Shots
Minute 3 – 10 Toes to Bar

Idea is to go Unbroken on the Wall Balls, if you are good at Wall Balls, challenge yourself to 15 Unbroken Wall Ball Shots.

"Performance"
A. Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 1 rep

Load by feel and build over the course of the 10 sets.

B. Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Walking Lunges
Minute 2 – 10 Wall Ball Shots
Minute 3 – 10 Ab-mat Sit-ups
Comments

Today's Workout:
A. Bench Press
*Set 1 – 5 reps @ 60% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 8 reps @ 75-78%
*Set 8 – 8 reps @ 75-78%
Rest exactly 2 minutes between sets.

B. Two sets for max reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Ring Dips @ 10X1
(pause for one second at full extension)
2 Minutes of Chest-to-Bar Pull-Ups
Rest 4 minutes

"Performance"
A. Same as above.

B. Two sets for mac reps of:
4 Minutes of Rowing (for meters)
3 Minutes of Push-ups
2 Minutes of Pull-ups or Ring Rows
Rest 4-minutes
Comments

Today's Workout:
Scheduling Reminder: We are operating on a regular Class Schedule today. Thanks!
A. Every 90 seconds for 5 sets:
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Immediately followed by…
Every 90 seconds for 5 sets:
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

Try not to let the load of the barbell go down, be strategic about your loading.

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
12 Heavy Russian Kettlebell Swings

Sub L-seated Dumbbell Presses

"Performance"
A. Same as above.

B. Same as above.
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