This week is all about preparing our selfs for the weeks competition. This competition is for all levels so please do get involved.
This day is all about figuring out our strategy for the competition day. Here we are aiming to workout what weight to start at. This is important as you only have 3 lifts to set your 1 rep max.
This is about sharpness and acceleration, so we aim to hit a decent power clean & power jerk. This will give us confidence for the weekend.
Now we should know our starting weights, now we need to figure out how we want to warm-up and what our last warm-up weight will be before we hit the platform on comp day.
Here we are working some more power and acceleration and general sharpness. We also hit some speed squats. And some mobility to ensure that we are in the best shape possible.
Here is about moving well and feeling good. So we start off with some of the drills and then a full mobility session. Well worth attending this one as the coaches will be able to tailor this to your specific needs.
Weigh-In at 12pm, Lift-Off will be at 1pm. When everyone is weighed-in you'll be put into groups. You'll be given plenty of time to warm-up and then you have 3 snatch attempts and after a clean & jerk warm-up you'll have 3 Clean & Jerk attempts. Your best snatch & clean and Jerk numbers will be combined to give you a total. The competition will then be judged using a Sinclair formula and age adjustment.
Hope you have a great week and hope to see you all on Saturday for fun and PBs
We start the week with Cleans & Jerks. We have clean curls to strengthen the turnover. Then we have clean & push jerk working on our fitness and consistency, especially moving from the clean and preparing for the Jerk. Then we have some heavy squats developing our strength under the bar.
Snatch day, we start with press behind neck in squat working on that receiving position and mobility. We have a favourite snatch pull snatch, getting used to our positions and letting that bar hang. Followed by so pulling and pushing conditioning.
We start will some squat conditioning and pre-fatiguing the legs. Then we have muscular snatch working on bar path and turnover. Then we have snatch from mid thigh working on our acceleration through the hips. To finish we have side bends working on our core strength.
We start with heavy pulls, working on shapes and strength. Then we have a speed and power exercise with power clean from the hips. Then we have a push press to max before dropping down for a few sets of 10.
We start with clean from mid shin & Jerk to max, before we have some heavy back squats. To finish we have some upper body conditioning.
We start with some priming exercises before we hit a 1 rep max for the day. To finish though we have a surprise complex.
Enjoy this weeks training.
Snatch day to start the week, first we work on strength and shapes off the floor and then putting it straight into a snatch. Then we have some volume on the back squats before some conditioning.
We have Muscular clean working on the turnover and speed through the hips. Then some heavy cleans from hip again working on turnover and our favourite Jerk variation the push Jerk, working on strength and confidence under the bar. To finish we have some back conditioning. This will be a on the minute, you'll complete one exercise before moving on to the next.
We have Clean pull from the floor and straight into a hang clean, really working on positions and aiming to develop body shapes throughout the pull. We have Push Press to max after a squat before a couple of drop sets. This worked really well last week. Then some jumps to help develop explosive power, not aiming for height, just air time.
We have snatch pull from hang working on grip and body positions. Then we have snatch with a pause, this is to emphasis keeping the bar tight at the knees. We have Klokov Rows into Roll under this is to develop upper trap strength and core movement under the bar.
We have full snatch curls from the floor working that core strength a little more. We have Snap Under for speed under the bar. And then Snatch from Mid shin with a pause in the start position. This is to encourage the weight to sit in the legs. This will be with your partner telling you when to go, wait between 1 and 5 count, you have also 20 minutes to hit as many 80% + lifts as you can. To finish we have some Apti Holds for core control and get the deep core muscles firing.
We have some Clean & Jerk primers, Clean Pull, clean working on key positions, then speed drop under for firing up the the nervous system. Jerk with no Dip working on sharpness under the bar. Then we have a heavy Clean & Jerk and Jump Squats for power development.
This should be a fun weeks training.
Monday - Clean & Jerk day, we have some heavy hang clean & Jerks working on consistency and strength from the knee. Then we have heavy front squats to help build up our confidence under the weight.
Tuesday - We have some muscular snatch working on bar path and acceleration, then we have press under working on confidence getting into the squat, we have some turnover work and then some snatch pull to mid thigh to feel confident off the floor.
Wednesday - We have overhead squats to make sure that we are confident to hold our targeted snatch. We have plenty of snatches to refine our skills, before so lockout work.
Thursday - Lots of cleans working on our conditioning and then some heavy push press, working on lockout and timing of the drive phase.
Friday - We have Power Clean & Jerk working on step through the hips and then we have some moderately loaded squats working on posture and shapes. Then a nice little complex working on fitness and confidence to hit our shapes under fatigue.
Saturday - We have heavy snatch & Clean & Jerk. This will be against the clock. Also good to put a heavy snatch and Clean & Jerk together in the same session.
Enjoy this weeks training
Hey guys this should be a great week of training. Plenty of conditioning and things to get stuck into.
Monday - Multi Height Snatch, should be a fun exercise to high light all the phases of the lift. Start at the top and work your way back to the floor. Then we have pulls working on body shapes and grip, before some conditioning.
Tuesday - Some Bulgarian style squats, then some heavy power cleans and push Jerks, working on acceleration and confidence moving under the bar. Then we have a circuit working on our conditioning and confidence moving from shape to shape. ;-)
Wednesday - We have muscular cleans working on bar path and speed through the middle and some overhead strength. Then we have a classic, Clean, front squat & Jerk working on the confidence of Jerking with tired legs and getting comfortable fighting to hold our postures tight. Then we have some more pulls learning to link all the different phases of the lift.
Thursday - To start we work on press under to develop strength and confidence moving into the squat. We have snatch pull from the floor with snatch from mid shin, working on making the pull smooth and strong through the knees. Followed by some light conditioning.
Friday - Today we hit all the classics to get comfortable with the squat positions and general mobility. Then we have plenty of Snatches working on consistency and feeling powerful.
Saturday - Starting with priming exercises to get comfortable with some of the key shapes before hitting some heavy Clean & Jerks. To finish the week we have some light but fast squats, the aim is to be smooth through the whole set with no pauses..
Enjoy the week guys, should be fun.
Mike Causer - Head Coach