Muscular Clean first looking for a 2RM today to test our acceleration through the hip and fast elbows in the turnover. Then a chance to drill some consistency and fitness getting that acceleration and energy into the pull with Cleans to a range of targets, finishing with some heavy singles. Then we condition our strength and timing overhead with Push Press triples to target. Front Squat triples go to 85% before we condition our Glutes, Hamstrings and back with Boxed Good Mornings and Gorilla Rows at 50% of our Clean weight.
First we work our stability and postural strength in a deep position looking for a 3RM in Press Behind Neck in Squat, then we take that weight into Clean grip Overhead Squat and have a play for a triple with that to work our mobility. Hang Snatch doubles lets us work on delivering loads of energy from the knee, really stretch it up, get those elbows through the ceiling in the pull and ride it into the receiving position. Then we condition our power in the pull, with Power Pulls pausing at the knee, forcing us to re-energise the movement and keep our positions strong, finish tall at the top of the pull and get the elbows up over the bar. Conditioning is a fun superset for our core, back and shoulders, no rest today!
We prime with a heavy Power Snatch to get speed and sharpness into our movement, then we go on the clock for some reps with a fun combo of Snatch Pull, plus Snatch from the Mid-Shin - get some power into the pull then push down to the mid-shin and get the energy in again! Front Squat triples go to 75% then conditioning will get us moving fluidly to develop our upper body strength for the pull and overhead position.
Jerk Balance with step through - making sure we keep the back leg position deep and solid as we step forward, and keep the rhythm. Clean from Mid-Shin and Push Jerk will be great for feeling our positions and getting the acceleration into both movements through our posture. Then Clean Power Pull doubles to work on our strength getting power, acceleration and height into our pull. Then some core conditioning before some mobility - making sure we're feeling the stretch here but not pushing it.
First we get some speed and power in looking for a 2RM Power Clean and Power Jerk, looking for a rhythmic transition between the two and a good chance to drill our acceleration in both and really feel the energy. Clean with Pause at knee and Jerk will let us condition our ability to get the energy back into the pull, catch tight and transition into the Jerk working on energy through the drive and speed in the catch. Front squats go to 95% before we get some speed into our conditioning with Clean Curls, Skull Crushers and Jump Squats.
Super Saturday starts with Snatch Balance, keep the movement smooth looking for minimal bar displacement and confidence dropping under, then Muscular Snatch to work that speed and acceleration warming the turnover up. Then we have 30 minutes to Snatch - warm up and look to hit 80% for 3 singles with plenty of energy before going up from there, should be fun!
Mike Causer - Head Coach