Row Cleans first to free the elbows and warm up the Pull, then Clean plus Squat and Jerk looking for 5 rounds over 75%, looking to keep the posture and movement good and get the energy in at every stage, especially working on that leg drive and keeping the pressure constant for the Jerk. Back Squats for 8 today then Squat Jumps and Vertical Jumps
Power Snatch from Mid-Shin working to targets, looking to get good positions in the set up, and height in the pull. Then Snatch with a Pause at the Knee, getting us to develop our position and condition passing the knee, and getting energy back into the bar from there into a long pull and solid catch. Snatch Power Pulls next for a triple working on speed and height, then we condition our core and back.
Push Press plus Snatch Balance plus OHS is a great drill to get our lockout, speed under the bar, and posture primed. Hang Snatch to a range of targets next lets us work on really keeping the energy high in the pull, and pulling straight before sitting straight under the bar with a good lockout. Back Squats for 4 today before Bounding, Military Press and Back Extensions.
Cleans to a range of rep and weight targets first to get us to work on our consistency, then Jerk from the Rack looking for 5 singles at 80%. Clean Power Pulls with Pause at the Knee will be great for getting us to work on really getting some height, acceleration and energy into that pull using our posture at the knee, Then we condition our posterior chain, core, back and shoulders.
Muscular Clean first priming the turnover, and power and timing through the hip. Hang Clean and Power Jerk next - today we focus on transitioning into the Jerk from the Clean - so find some rhythm with that and keep it smooth, no misses on the Jerk so keep it sharp today. Back Squats for doubles working on speed, then the LOWA Power Circuit to finish.
Super Saturdays! A chance to test out both lifts today!
Mike Causer - Head Coach