Week Overview -
Last week of the squat challenge, the aim this week is to set a 1 rep max..
Monday - practising speed under the bar with some Jerks with no Dip. Then we have acceleration and from the Hang position with Hang Clean Pull + Hang Clean.
Tuesday - To warm-up we are working on the turn over. then we are working on the bar path with snatch pull and snatch from mid-shin. Then some plate holds for posture.
Wednesday - Working on comfort under the bar with snatch balances and clean grip snatches. Then we have have Hang Snatch for triples working on fitness.
Thursday - Working on speed through the hips and shapes off the floor. Then we have fitness with a complex and some upper body strength.
Friday - Working on fitness with with 10 rounds of doubles working on fitness and consistency.
Saturday - First we prime the turn over and speed under the bar before working on some heavy snatches.
Going to be a great week of training.
Week Overview -
Monday - Continuing with the squat program before playing with some work from the Hang. Trying to develop strength and comfort around the knee.
Tuesday - Working on the Clean by clean pull clean, then adding a push press on the end. taking our time. Then we are working on some core strength and stability.
Wednesday - Jerk from the rack, playing and working on speed under the bar. Then Hang Clean working on acceleration and strength from the knee.
Thursday - Working on the turnover and strength in the receiving position.
Friday - Squats and then snatch conditioning working on consistency and fitness.
Saturday - Some clean pulls to mid thigh and heave jerks to prime the clean & jerk.
This week is working on technique and shapes. Have a great weeks training guys.
This week there is an increase in conditioning to help prepare the body for the next phase of training.
Monday - We continue the squat challenge and see where we can take them, before pulls from hip working up from the bar. Will be very interesting to see what sort of weights people chose. Then Clean from Mid and power Jerk working on posture and control.
Tuesday we have Snatch Balance working on getting under the bar and feeling stable in the squat. Then we are working on acceleration and be consistent through the hip.
Wednesday - more squats followed up by speed under the bar and bar path. We also introduce anti-ration.
Thursday - working shapes and strength off the floor. Then acceleration and posture with the Power Hang Cleans & Push Jerk.
Friday - is all about fitness and being consistent with the techniques and shapes.
Saturday - We have an activation circuit to warm-up the motor patterns and put it into a big snatch.
For all of those that attend this weekends competition, a massive thank you for helping make the day a great success. Lots of great lifting and the atmosphere was fantastic. We'll keep you posted for when we are looking to host the next one.
This week we are starting another squat cycle looking to bump up our strength for the next couple of weeks.
Monday - Working on Sharpness under the bar and control through the knees on the pull phase.
Tuesday - Working on speed and shapes in the jump phase of the clean. Also comfort of dropping to the bar on the Jerk.
Wednesday - Trying to get comfortable in the split and some general sharpness.
Thursday - Trying to get the lifts smooth and mobility in the squat.
Friday - Speed from the knees
Saturday - Getting comfortable with some weight on the bar.
This will be a fun week. Have a great week.
This week is all about sharpening our skills ready for the competition this weekend.
We'll also be making sure that we are feeling mobile and fresh to give us the best chance of hitting our best lifts.
Competition day for those that haven't competed before is pretty straight forward. First you'll weigh-in, here you will give your opening weights, this can be adjusted again before you lift, after this you'll be put into groups. Each group will have 20-30 minutes to warm-up. My suggestion is that you do your basic warm-ups and mobility and then do 5-7 warm-up weights to around 5kg less than your opening weight. You'll be called out to lift when your weight is added to the bar. The bar will be loaded in ascending order meaning lightest to heaviest. Each lifter has 3 attempts each for both the snatch and Clean & Jerk. Snatch will be the first exercise, then followed by the Clean & Jerk. A lifters score is their best snatch and Clean & Jerk added to each other. We will also adjustments to take into account age and weight. This should make the competition even more interesting.
Hope you have a great week guys.
Mike Causer - Head Coach