23rd May Week Overview
This week we prepare and look ahead to the club comp on June 4th - make sure you're signed up!
Front Squats kick our preparation off, looking for two singes here at PB Clean weight with a double bounce. Then Power Clean from the mid-shin - testing our control from a challenging position and testing how well we deliver energy using positions, keep it tight, control it back up, and you'll have to really open up and be sharp and deliberate stretching through the hip to get under it here, finishing with a Power Jerk to drill that bar path, send it straight up! Once we've worked on that sharpness it's time to put it into some Clean and Jerk again to see how we manage to transfer that power across! Pancake stretch to mobilise after.
Starting with Snatch Curls in the squat to prime the upper body and stability in the squat, then Muscular Snatch to keep those arms working, and drill the timing at the hip - have a play here for a heavy single. Then we're looking for 3 singles at 90%+ in the Snatch, get tight, get it to the hip, punch it up! Reverse Hypers and Helicopters for our conditioning at the end.
We continue our Front Squats - this time two doubles at our PB Clean weight, keep the posture solid here. Snatch Balance up to a single at PB Snatch weight to get confident there, stay balanced and keep it sharp. Snatch singles next, looking for 5 rounds over 80% today so get into a rhythm, stay solid in the receiving position and keep it sharp, rely on your positions! Heavy side-bends finish up.
Clean Curls to start, keep that bar nice and close and use the shrug, see how heavy you can go. Then Drop Unders, keep those shoulders moving back, allow the elbow to come through sharply and you'll get under nice and fast. Take that through to Cleans, stay nice and strong with your pull and get under sharply, looking for 3 over 90% here but keep it tight. Then Jerk from the rack - looking to work on technique here so stick at a weight that encourages that! Hand walk-out stretch to finish up working our adductors and hamstrings.
Front Squats continue for 3 at PB Clean weight - again nice and sharp! Use it to get confidence under that weight. Muscular Clean and Jerk, have a play here, get your timing through the hip, work those fast sharp elbows - get the shoulders back, and finish it with the upper body, then Jerk to finish. Clean and Jerk next, 5 singles over 80% work that energy and timing through the hip so you land it nicely and stand it up well ready for a solid Jerk, keep the Jerk tight and balanced. Power circuit to finish off!
Our last session in Battersea! Make sure you all come along to farewell the old club with some heavy lifts! Then it's time to pack up and move, if you have time to stay and help let's make it a party.....
Super Saturdays! A chance to work out our start weights for the main event the following week, if we've worked well in the week to prepare our positions this should go well, crack on!
The first Secret Sunday session at our new home! We will make this one special with some favourite LOWA mobility work, and the return of Bulletproof coffee!
Mike Causer - Head Coach