Monday - Working on the Cleans. First we work on turnover and bar path before hitting some heavy doubles.. Also testing out our 1 rep max press to see if we need to boast our numbers here.
Tuesday - First working on comfort and speed under the bar before working on smoothing out the pull phase of the snatch. Then we have some moderate squats working on speed and control.
Wednesday - Heavy overheads working on mobility then we have multi pull snatch to get familiar with all the phases of the pull before putting it into a snatch. Then we have a mini complex working on our ability to go from shape to shape.
Thursday - Working on the strength of the turn over. Then we have a heavy power clean & jerk. Followed by abs and tricep work.
Friday - Heavy hang clean and squats. A day to open up and test your self. Then its my favourite complex. Tasty especially with some weight.
Saturday - A decent front squat to loosen up followed by the return of the Bulgarian style snatch. Then we have another complex to finish up. This should be fun and challenging.
Have a great weeks training guys,
Week Overview -
Last week of the squat challenge, the aim this week is to set a 1 rep max..
Monday - practising speed under the bar with some Jerks with no Dip. Then we have acceleration and from the Hang position with Hang Clean Pull + Hang Clean.
Tuesday - To warm-up we are working on the turn over. then we are working on the bar path with snatch pull and snatch from mid-shin. Then some plate holds for posture.
Wednesday - Working on comfort under the bar with snatch balances and clean grip snatches. Then we have have Hang Snatch for triples working on fitness.
Thursday - Working on speed through the hips and shapes off the floor. Then we have fitness with a complex and some upper body strength.
Friday - Working on fitness with with 10 rounds of doubles working on fitness and consistency.
Saturday - First we prime the turn over and speed under the bar before working on some heavy snatches.
Going to be a great week of training.
This week there is an increase in conditioning to help prepare the body for the next phase of training.
Monday - We continue the squat challenge and see where we can take them, before pulls from hip working up from the bar. Will be very interesting to see what sort of weights people chose. Then Clean from Mid and power Jerk working on posture and control.
Tuesday we have Snatch Balance working on getting under the bar and feeling stable in the squat. Then we are working on acceleration and be consistent through the hip.
Wednesday - more squats followed up by speed under the bar and bar path. We also introduce anti-ration.
Thursday - working shapes and strength off the floor. Then acceleration and posture with the Power Hang Cleans & Push Jerk.
Friday - is all about fitness and being consistent with the techniques and shapes.
Saturday - We have an activation circuit to warm-up the motor patterns and put it into a big snatch.
This week is all about sharpening our skills ready for the competition this weekend.
We'll also be making sure that we are feeling mobile and fresh to give us the best chance of hitting our best lifts.
Competition day for those that haven't competed before is pretty straight forward. First you'll weigh-in, here you will give your opening weights, this can be adjusted again before you lift, after this you'll be put into groups. Each group will have 20-30 minutes to warm-up. My suggestion is that you do your basic warm-ups and mobility and then do 5-7 warm-up weights to around 5kg less than your opening weight. You'll be called out to lift when your weight is added to the bar. The bar will be loaded in ascending order meaning lightest to heaviest. Each lifter has 3 attempts each for both the snatch and Clean & Jerk. Snatch will be the first exercise, then followed by the Clean & Jerk. A lifters score is their best snatch and Clean & Jerk added to each other. We will also adjustments to take into account age and weight. This should make the competition even more interesting.
Hope you have a great week guys.
Monday - Working on the strength in the middle of the pull and playing around with some Jerks from the racks working on our timing.
Tuesday - Setting a heavy 1 rep max Power Snatch before working on some speed with our overhead squats.
Wednesday - Lots of work today, working on our bar path and fitness before some more speed squats..
Thursday - Working on the launch phase and some condition from the floor.
Friday - Developing our balance in the jerk and using our legs in the jerk.
Saturday - Start with priming the turnover before some heavy snatches and squats...
This will be a fun week of training. Enjoy guys.
Another action packed week lined up for you guys..
Monday - is a snatch day working on getting under the bar with some heavy snatch balance. Followed by Snatch from hips working on the same skill set. Then our conditioning piece is posture work with some back an abs.
Tuesday - Some heavy curls to get those arms working, followed by working on our positional strength by going to slow to the launch phase. This should be challenging and very rewarding. Then some double bounce squats getting comfortable under some heavy weights.
Wednesday - Is a power day with power clean & power jerk to max, which is always a fun exercise, some squat jumps and our favourite side bends.
Thursday - Some more positional strength work with both snatch in squat stance and pulls to thighs and snatch.
Friday - Lots of Snatch followed by lifting heavy stuff off the floor.
Saturday - Set a good Clean & Jerk and some heavy squats. Always a fun session...
Have a great week guys.
This week should be an interesting week for us... Lots to play with and lots of little challenges to test our self with.
Monday - Starting off with multi pull cleans. This should really help getting to grips with the shapes during movement that little easier. Followed up with heavy push press working on getting the dip and drive phase right so we can put it back into the Jerk.
Tuesday - This day is about conditioning and lengthening out the 2nd phase of the pull. We'll do this by conditioning the positions before putting it back into the lifts.
Wednesday - First working that speed under the bar and getting comfortable with holding the weight below the knees. Also an old favourite comes back with the press in deep squat coming into the program.
Thursday - Some good squats to develop speed and comfort with those targeted clean weights. Followed by acceleration work and getting comfortable driving the bar by holding the dip.
Friday - Setting a 2 rep max clean, this should be an interesting one. Then a new exercise comes in with military press in split stance.
Saturday - we prime our selves with a heavy muscular snatch with no hook or straps. This is to lengthen out the pull phase. Then its time to set a heavy snatch and double bounce squats. Again getting comfortable with those targeted clean weights..
I'm looking forward to this week. Should be challenging and fun.
Starting the week with Clean from Launch. Working on being comfortable with bar around the knees and being able to control and accelerate the bar. Then we have back squats, working on speed out the squat, slow down fast out.
Warming up with turnover strength and speed under the bar. Then working on some positional strength by working on hitting those shapes on the pull before putting it into a snatch.
First working the speed and strength of the turnover, before working on the snatch consistency and shapes. Then move on the core.
Hitting some good Clean & Jerks, before some pulls (working on keeping the weight in the legs off the floor). Then hitting those triceps.
Before hitting a heavy snatch we are priming the turnover and smoothness under the bar.
Have a great weeks training.
Week Overview (Increase Speed and Condition)
Working some heavy doubles... If it looks good you can push the weight a little, only if the coach agrees. The front squats are for speed and getting used to our shorter term target weights. Down slow up fast with good posture. If you loose the posture you'll need to lower the weight for now.
Power from Mid Shin & Jerk is to work on acceleration and control of the bar. 2x3 @ 80%, if successful move to 90% for 2x2 and then hit 100%, if this looks good, push on. Followed up by some posterior conditioning.
Clean with Pause at mid thigh is to develop positional control before powering into a clean. Play with the weight and see where you can take this. With Tricep and oblique conditioning.
More speed squats before heavy power snatches. Only power snatch if you are moving well, if not do full snatch instead. Snatch Pulls want to be slow/smooth from the floor and really accelerate as fast as you can (after mid thigh ideally) Followed by some back conditioning and then a quick power circuit
Some heavy snatches from mid thigh. If they feel good and look good then push the weight a little. Then you have a bit of core and upper body conditioning.
A little bit of priming before a heavy Clean & Jerk.
Have a great weeks training
This week we have a look at the Dead Lift and see if our pulling strength is where it should be. I'm pretty confident that we'll fly through these.
Monday - Main thing is to work on our posture and positioning in the clean by adding an extra 2 squats before the jERK.
Tuesday - Starting with a little mobility, suggested by Apti Aukhadov, so that must be fun. Followed up with some power work from hang.
Wednesday - Bringing back in the Bulgarian style snatch session. Great workout for seeing where you are at.
Thursday - Some more power work on the acceleration phase of the lift, before working those Triceps
Friday - Loads of Clean & Jerk, great for fitness.
Saturday - Snatch with a nice little circuit to finish.
Should be A great weeks training. Dead Lift target (PB CL x 1.05) x 1.35
10 Reps @ 55%
8 Reps @65%
6 Reps @ 75%
4 Reps @ 85%
3 Reps @ 90%
2 Reps @ 95%
1 Rep@ 100%
Hit the 10 rep target to start before moving on to the next targets.
Enjoy this weeks training.
Mike Causer - Head Coach