Monday - Working on the strength in the middle of the pull and playing around with some Jerks from the racks working on our timing.
Tuesday - Setting a heavy 1 rep max Power Snatch before working on some speed with our overhead squats.
Wednesday - Lots of work today, working on our bar path and fitness before some more speed squats..
Thursday - Working on the launch phase and some condition from the floor.
Friday - Developing our balance in the jerk and using our legs in the jerk.
Saturday - Start with priming the turnover before some heavy snatches and squats...
This will be a fun week of training. Enjoy guys.
Another action packed week lined up for you guys..
Monday - is a snatch day working on getting under the bar with some heavy snatch balance. Followed by Snatch from hips working on the same skill set. Then our conditioning piece is posture work with some back an abs.
Tuesday - Some heavy curls to get those arms working, followed by working on our positional strength by going to slow to the launch phase. This should be challenging and very rewarding. Then some double bounce squats getting comfortable under some heavy weights.
Wednesday - Is a power day with power clean & power jerk to max, which is always a fun exercise, some squat jumps and our favourite side bends.
Thursday - Some more positional strength work with both snatch in squat stance and pulls to thighs and snatch.
Friday - Lots of Snatch followed by lifting heavy stuff off the floor.
Saturday - Set a good Clean & Jerk and some heavy squats. Always a fun session...
Have a great week guys.
This week should be an interesting week for us... Lots to play with and lots of little challenges to test our self with.
Monday - Starting off with multi pull cleans. This should really help getting to grips with the shapes during movement that little easier. Followed up with heavy push press working on getting the dip and drive phase right so we can put it back into the Jerk.
Tuesday - This day is about conditioning and lengthening out the 2nd phase of the pull. We'll do this by conditioning the positions before putting it back into the lifts.
Wednesday - First working that speed under the bar and getting comfortable with holding the weight below the knees. Also an old favourite comes back with the press in deep squat coming into the program.
Thursday - Some good squats to develop speed and comfort with those targeted clean weights. Followed by acceleration work and getting comfortable driving the bar by holding the dip.
Friday - Setting a 2 rep max clean, this should be an interesting one. Then a new exercise comes in with military press in split stance.
Saturday - we prime our selves with a heavy muscular snatch with no hook or straps. This is to lengthen out the pull phase. Then its time to set a heavy snatch and double bounce squats. Again getting comfortable with those targeted clean weights..
I'm looking forward to this week. Should be challenging and fun.
Monday - Rest day or open gym working on your weaknesses.
Tuesday - working on some positional strength
Wednesday - working on pre fatiguing the jerk before working on the jerk.
Thursday - working on strength at the turnover and heavy power snatch
Friday - setting a heavy 2 rep max
Saturday - heavy clean & Jerk with some heavy squats.
Have a great weeks training
Mike Causer - Head Coach