This Weeks Training Overview
Monday - Start a Back Squat Challenge Target is (((PB FS / 1.15) x 1.3) x 0.9) Working towards a 3 rep max. Also working on turn over and accretion.
Tuesday - Working getting under the bar on the Jerk phase of the lift
Wednesday - Working on acceleration and turnover
Thursday - Working on speed under the bar and postural strength.
Friday - Working on consistency
Saturday - Start with some activation exercises followed by a heavy Clean & Jerk.
A little lighter on the volume this week, but plenty of heavy lifting.
Weeks Training Overview
This week we start our Military Press Challenge to ensure that our pressing strength is where it should be. It will be interesting to see how everyone gets on. The Target is PB Front Squat / by 1.15 x 0.55. This will give you your 1 Rep Max Target...
Monday - Deficit Dead Lift are back on the agenda. These are a great exercise for developing good posture off the floor. How ever if you are unable to perform good form you'll need to do Good Mornings instead.
Tuesday - This day is all about developing our skill under the bar. Using Snatch Balance and Snap Under to get comfortable dropping under the bar.
Wednesday - Today we have work from the Hang to get comfortable getting in and out of the launch phase of the lift.
Thursday - Developing a sharpness on the clean and timing on our Jerks.
Friday - Like last week, working a little bit of fitness
Saturday - Before hitting some heavy snatches we'll prime the body with some pulls to thigh and snatch roll under.
Should make for a great weeks training...Have a strong week
Post Competition Training
This week we start our Pull Strength Challenge. This is to ensure that our Pulling strength is suitable for our mid year - end of year targets.
Monday - Working on getting the bar into the thighs and creating a strong and powerful launch position and test our overhead squat strength.
Tuesday - Working on the turnover...
Wednesday - Working on the Load phase strength and skill
Thursday - Working on the skill at the hips and acceleration of the bar.
Friday - Working on Fitness and consistency
Saturday - Working on the skill of the Jerk and some heavy Clean & Jerks
Massive Thank You to Everyone that took part, support and assisted this weekend at the latest club championship. An awesome turn out and event, loads of great performances and a fantastic atmosphere. Here are the results.... Next Competition will be in May 9th (TBC)
This week is all about preparing for this weeks competition... Early in the week we want to figure out our starting weights. Tuesday and Thursday are both working on shapes and skills to help out on competition day. Wednesday is working on the warm-up that you'll perform on competition day. Friday we'll work on mobility ready for competition.
Get involved and join us on Saturday 12pm weigh-in and lift off will be at 1:15pm, look forward to seeing you all there...
Mike Causer - Head Coach