We start the week with Snatch. We have over head squats to help loosen up the body, ideally looking to perform these with a narrow grip to really open up those shoulders. Then we move on to snap under. This is an opportunity to really develop your confidence in dropping under the bar quickly.. Then we move on to snatch from Mid-Thigh, this is used to encourage the bar to be hanging off the body and acceleration, this is aimed at 80%+, giving you a chance of getting some heavy reps under your belt. We finish with some high rep front squats.
Starting with some skill work. Here you have a choice between snap under or Jerk Balance. If you feel that your balance is an issue going the the Jerk phase then Jerk balance will be perfect for you, the snap under are for those that feel confidence in their balance and is a tool to help develop speed under the bar in the jerk phase. Clean from Hips + Jerk are excellent for being confident through the hips, really helping develop grip and the shrug phase. We then have some strength work with a super set of Gorilla Rows and Push Press Behind Neck.
We have Shrug and clean curls working on arm strength and positioning. We have heavy power clean & power jerk. We have Clean Pulls with pause at the knees to strengthen our shapes off the floor and at the knees. We have some more high rep front squats.
We have clean grip snatches working on our mobility, over head squats if these are to advanced for you at the moment. Snatch Pulls are for developing our positions in the pull phase with a moderate weight. Then we have some snatch, working on consistency and shapes. Then we have military press and alecknas working on those arms and abs.
We start with our Complex of the Week always good fun. We then have Snatch Balance working on dropping straight under the bar. This is followed by Power Snatch from Hang, this is to work on acceleration and speed under the bar. This exercise is great for maximising the pull. We finish the session with some heavy front squats.
Today is about setting a heavy clean and jerk. We start the session with heave jerk + snap under. Here we practise getting the bar off the shoulders, on the third rep hold the bar at around chin height, then drop into the split position. We also have drop under working on speed under the bar. After we have primed our selfs we move on to setting a heavy clean & Jerk
Sunday - No Secret Sundays this week!
Have a great week guys,
Mike Causer - Head Coach