Front squats to kick the week off, working up to 2 sets at a moderately heavy double, then a great combo of Power Clean plus Clean to work our consistency between the two, making sure we’re getting under the Power Clean, settle into a good rhythm here, make sure you’re squeezing the shoulders back in the pull so you can get those elbows through fast. Then Jerks from the rack, maintain efficiency sharpness and rhythm here, short dip, big drive up and split under. Both are target plus, so if you’re keeping it sharp why not test yourself! Finishing with Side Bends to work our obliques so we can keep them nice and tight in our lifts.
Snatch Balance to get our confidence sitting under our PB Snatch weight, stay balanced in the dip and drive, catch it low, keep the knees forward. Snatch Pulls with a pause at the knee to work our conditioning at the knee, get tight in your setup here, control it to the knee, then pause keeping your back, shoulders, and obliques engaged, push the knees out to keep the glutes on, keep that leg drive going past the knee and squeeze it up past the hip. Then Snatch from the Hang in Squat stance, maintain the engagement we worked on in the pulls, and work on getting the bar through the hip and pulling ourselves aggressively under the bar, no foot work here! Keep it sharp. RDL stretch and Gorilla Rows to finish off to work our hamstrings, and back and shoulder strength.
Back Squats to start off for 2 heavy singles. Muscular Snatch next to work on our timing through the hip and upper body strength, get that turnover happening sharply from the hip, and press it up to finish, look for consistency of energy here as it’s a triple. Snatch from Hips next for a double, squeeze the glutes to get some power through the hip, big shrug and stretch, and work on a fast turnover to be successful here! We finish up with Military Press, Alecknas and Squat Jumps for our conditioning.
Clean Curls to get our upper body conditioning going, shrug it up into the curl here. Clean Pulls to knee to target, if we can demonstrate absolute control then progress to the next weight, keep the back tight, keep the weight in the legs, keep the knees out, and make sure the chest and hips move at the same time, be very strict here. Clean from mid-shin next, take it up to the hip, push down and keep your posture solid at the mid shin - pause here to make sure you’re balanced, then drive with the legs and pull under fast once you’re through the hip. Then Push Press Behind Neck, Reverse Flyes and Helicopters.
Back Squats to target - moderate weight and high rep here so get into a rhythm, no resting at the top! Then a favourite Clean, Front Squat and Jerk, a good challenge and opportunity to have a play and see how heavy you can go, rely on your efficiency in the pull and positions in the Jerk since the legs will be fatigued! Then Jerk Balance with Step Through to work on our conditioning in the receiving position, stay balanced and keep that back leg soft. Vert Jumps, Inverted Rows and Korean Dips - some great movements to finish up!
Warming up with some Snap Unders, get balanced and drop straight under the bar - if this is too challenging then go to Snatch Balance, then some pulls with a pause at the knee so we use our leg drive to put the momentum into the bar, and demonstrate strength at the knee, then into 20 minutes of Snatch, if it’s looking good and the positions are there, then have a crack at something heavy!
Secret Sundays will work through some mobility focused movement flows, as well as some stretching to work on any specific problem areas the group has.
Mike Causer - Head Coach