Starting the week with Clean from Launch. Working on being comfortable with bar around the knees and being able to control and accelerate the bar. Then we have back squats, working on speed out the squat, slow down fast out.
Warming up with turnover strength and speed under the bar. Then working on some positional strength by working on hitting those shapes on the pull before putting it into a snatch.
First working the speed and strength of the turnover, before working on the snatch consistency and shapes. Then move on the core.
Hitting some good Clean & Jerks, before some pulls (working on keeping the weight in the legs off the floor). Then hitting those triceps.
Before hitting a heavy snatch we are priming the turnover and smoothness under the bar.
Have a great weeks training.
Week Overview (Increase Speed and Condition)
Working some heavy doubles... If it looks good you can push the weight a little, only if the coach agrees. The front squats are for speed and getting used to our shorter term target weights. Down slow up fast with good posture. If you loose the posture you'll need to lower the weight for now.
Power from Mid Shin & Jerk is to work on acceleration and control of the bar. 2x3 @ 80%, if successful move to 90% for 2x2 and then hit 100%, if this looks good, push on. Followed up by some posterior conditioning.
Clean with Pause at mid thigh is to develop positional control before powering into a clean. Play with the weight and see where you can take this. With Tricep and oblique conditioning.
More speed squats before heavy power snatches. Only power snatch if you are moving well, if not do full snatch instead. Snatch Pulls want to be slow/smooth from the floor and really accelerate as fast as you can (after mid thigh ideally) Followed by some back conditioning and then a quick power circuit
Some heavy snatches from mid thigh. If they feel good and look good then push the weight a little. Then you have a bit of core and upper body conditioning.
A little bit of priming before a heavy Clean & Jerk.
Have a great weeks training
This week we have a look at the Dead Lift and see if our pulling strength is where it should be. I'm pretty confident that we'll fly through these.
Monday - Main thing is to work on our posture and positioning in the clean by adding an extra 2 squats before the jERK.
Tuesday - Starting with a little mobility, suggested by Apti Aukhadov, so that must be fun. Followed up with some power work from hang.
Wednesday - Bringing back in the Bulgarian style snatch session. Great workout for seeing where you are at.
Thursday - Some more power work on the acceleration phase of the lift, before working those Triceps
Friday - Loads of Clean & Jerk, great for fitness.
Saturday - Snatch with a nice little circuit to finish.
Should be A great weeks training. Dead Lift target (PB CL x 1.05) x 1.35
10 Reps @ 55%
8 Reps @65%
6 Reps @ 75%
4 Reps @ 85%
3 Reps @ 90%
2 Reps @ 95%
1 Rep@ 100%
Hit the 10 rep target to start before moving on to the next targets.
Enjoy this weeks training.
The week is based around fitness and conditioning..
Monday - today is about really getting the legs going and feeling the weight in the legs. The squats want to be fast and sharp.
Tuesday - Want to test out the push press strength and playing with the clean pulls by controlling the bar into the pilè position.
Wednesday - Jerk skill development before putting it into some clean & jerks
Thursday - Playing with some of the exercises that we picked up from Apti on his visit to LOWA
Friday - First working on the Consistency on the Snatch before introducing some jumps into the program.
Saturday - Start with some movement prep before hitting a heavy Clean & Jerk.
Have a great weeks training.
Monday - Continue the back squat challenge and work on acceleration of the bar.
Tuesday - Working on speed under the bar. Also working on the pull and line of the bar.
Wednesday - More back squats followed by more acceleration work on the pull phase and working on sharpness under the bar.
Thursday - Working on control at the hip and back condition.
Friday - Working on our consistency on the Clean & Jerk and finish up on our back squat challenge.
Saturday - First prime our speed under the bar and turnover, before hitting a heavy Snatch.
Mike Causer - Head Coach