First we work the turnover, then our postural strength in the receiving position. Then Snatch from Hip - some fun conditioning our skill set being physical in the pull and pulling under the bar. Back Squats start for 5's and a chance to work on our power and conditioning in the squat. We finish with some fast conditioning for our pulling and overhead strength.
Acceleration and turnover for the Clean first with Muscular Cleans, then Clean and Push Jerk to carry on the sharpness in the Clean and feel the posture in the Jerk, then Push Press to work the drive and overhead strength. Then we work from the top with Clean Power Pulls, get the height in before feeling the positions to the knee and mid-thigh. Conditioning works our fitness moving through some work for our glutes, hamstrings, shoulders and back.
First we work our position and acceleration at the knee with Hang Power Clean. Then we carry that power into full Cleans from the Hang and Jerk. The he weight goes up for our Back Squats today, before conditioning our posture and power with jumping squats and an old favourite prone bar holds.
We work speed and bar position first with Snap Unders, before going into some Snatch doubles from 80% to work on consistency of power, energy and positions. The Power Pull complex will let us really drill getting height into the bar and body, and our positions. Conditioning will get our core solid.
A favourite Clean grip Snatch first for mobility and bringing the bar straight through the middle, also activating our posterior chain coming out of the receiving position. Snatch pausing at the knee lets us develop strength at the knee. Back Squat weight comes down and we work on jumping out of the bottom position, then bounding and vertical jumps for explosive power.
Super Saturdays we work both lifts! Great chance to have a play and put the work from the week together, should be a great week!
Mike Causer - Head Coach