Snatch Balance gets the week underway, this weight for a double should let you get into a rhythm and work your balance, driving the bar vertical, dropping straight under, and standing up nicely, Then into some Snatch triples to get our positions and timing going, it’s a decent weight so get nicely engaged from the floor, push the feet into the ground, bar straight up and smooth past the knee, open up from the mid-thigh but make sure you get it right into the hip and turn underneath sharply, keep it consistent and hit it like 3 singles! Back Squat work continues with some triples, decent weights here so keep it tight, then a recent favourite working the core with some foam roller sit-ups with ball throw.
Clean work starts with Drop Unders to get sharp dropping under the bar, get some pace into it! Then Power Jerk from the rack, this lets us develop our timing and bar path, and getting quickly to lockout, so make sure you stick at a weight that encourages that! Cleans from the Hang, 5 sets over 85% here so if you can hold the positions nicely at the hang and move sharply under the bar then crack on. Then Reverse Flies, Gorilla Rows and Helicopters for our shoulder and back conditioning.
Muscular Clean and Push press to kick off, use the legs, get the timing spot on through the hip and finish it with strong elbows, then again get the timing of the knees into the hips and shoulders for the push press and you should have some fun with this one. Clean with a pause at the Knee lets us work on bringing the bar straight up to the knee, staying in the legs and conditioning strong posture at that point, before driving the legs again to re-energise the bar and upping the pace through the hip to achieve a balanced Clean, finishing off with a Jerk - hold those positions again, short dip into powerful drive and catch. Back Squats for 5 will challenge our fitness and get our rhythm, then Push Press Behind Neck with Clean grip working that leg drive, timing and strength overhead.
A favourite Clean Grip Snatch to start, long arms here so work on pulling it straight through the centre of the body, get into the hip and turn under nicely, then Snatch Pulls with a pause at the knee, keep it in the legs here and hold the back tight, pause and show control at the knee - make sure you can keep your back and shoulders in position before sliding up into the hip and extending up with control. Then Snatch from Launch to work on feeling an ideal position at the knee, keep the knees out, weight in the legs, shoulders in advance of the bar, once set slide it into the hip, open up and get under it. Skull Crushers in Hollow Hold to introduce a bit of core and deficit Push UPs for the pecs and triceps.
PBN in SQuat to start, get your control at the hip, keep the butt low, and squeeze through the back. Then a chance to play with some Muscular Snatch doubles, strong legs still from the floor, get from the hip into the hands with the right timing and finish it with a press when it gets heavy! Snatch from Mid-Shin is a great chance to put our positional work from the week into action, feel it in the legs and hold your shapes and this should go well! Back Squats to a heavy single to finish off.
Clean Drop Unders to get sharp first up, the Push Press, Power Jerk+Jerk to prime our Jerk - this is a primer for timing and a strong lockout so use it wisely… then 30 mins to set a heavy Clean and Jerk for the day!
No Secret Sundays this week!
Mike Causer - Head Coach