Front Squats first - this should be a good squatting week! We start with 6 sets of triples at 80%, 5 mins to get to weight then we're on the clock! Then we work our speed and confidence under the bar with Snap Unders - try to keep the bar still and eliminate any dip. Snatch Pull plus Snatch is a chance to work the power and consistency in the two pulls, before catching and securing the bar high in the Snatch. Conditioning is Military Press and Gorilla Rows with some decent volume Going overhead!
Muscular Clean to get us working on acceleration, speed and physicality in the pull, then Clean from Hip to keep that going as we move under the bar - look to secure the bar early and sit. We go to the racks for Jerk working on controlling the down phase, feel the weight and work on your timing before accelerating out. Clean Power Pulls will condition our posture, speed and power in the pull - get the elbows through the ceiling. We finish up conditioning the posterior chain, core, shoulders and back.
A fun challenge first with a mix of targets in Front Squat, still working to the clock.. should be great for our speed and fitness. Clean and Squat Jerk is a great combo to get us to find a nice rhythm in the movements and really using the hips to get some power into the bar before testing our mobility under it with two Squat Jerks. Hang Clean and Power Jerk will be fun to take that commitment to power through the hip a bit further, and stick to finding some depth in the Jerk. Then we work some overhead strength before conditioning our power with Squat Jumps and Vertical Jumps.
Snatch Curls first working our turnover strength in the squat, then a chance to find a 1RM Muscular Snatch to introduce some power and timing with the legs into the turnover. Snatch with Pause at knee - here we have some targets to hit focussing on our posture at the knee, and keeping the weight in the legs to re-deliver the energy into the pull as we continue the movement. Snatch Power Pull will work our extension and acceleration. We finish up conditioning the trunk and core, then our Hamstring mobility on the bench.
Front Squats first and a chance to see if we can continue the pacing we set with these earlier in the week. Power Snatch from Hang is a great way to feel our power, acceleration and timing in the hip before looking to catch and balance the bar nice and high. Then we have 15m to play and find a 2RM Snatch - keep working to get the energy into the pull, really stretch it out and commit to catching high before sitting the weight down. Then a favourite LOWA conditioning complex!
Super Saturday kicks off with some speed work dropping under the bar - find some rhythm here - stretch and push yourself under. Power Clean plus Heave plus Power Jerk will tie that rhythm and speed together well getting us to feel that eccentric dip in the Jerk and accelerating out. Then we have 30 mins to put it all together and work on some Clean and Jerk! Should be a great week guys!
Mike Causer - Head Coach