We start with Front Squats, looking for 8 reps here then a heavier round for 4, should be a fun challenge again this week! We then go to Jerk from the rack - the focus is on skill and timing so make sure you stick to a weight that let's you focus on that, think about the positions in the dip phase and how you're driving out of that and timing getting the bar off your shoulders. We then have a favourite Clean from the Hip and Jerk, set the bar tight in the hip, focus on stretching and really extending through the hip with a strong pull to get the energy in, then set for your Jerk and try to carry your skill work through from the Rack work here for something heavy. Then we have a speed circuit for our conditioning - Sit Ups, Leg Extensions, Oblique Twists, Back Extensions and Helicopters - should be fun!!
Muscular Snatch will prime our timing through the hip and strength in the turnover, so try to feel where you're putting the effort in, then Power Snatch gets us to be fast and sharp under the bar, maintaining the aggression in the pull. Then put that into some rounds of heavy Snatch singles. We then have a super set for conditioning of Skull Crushers and Military Press to work the Triceps and Shoulders, Pec Flies and then some Bounding to finish off.
Front Squats for 4 today, then see what you can get up to for a double! Overhead Squat for 5 reps will let us work on holding our tension and posture in the Overhead position for a challenging number of reps. Snatch with no feet next is a great way for us to work on really extending and opening through the hip, should be a fun challenge at this weight depending on how you like to use your feet in the Snatch! Try to keep your heels down as much as you can... Heavy Gorilla Rows and Alecknas to finish up for our conditioning.
Heavy Clean Curls to start will get us thinking about the muscles we use to maintain bar path - keep the shoulders back and engaged, send the elbows back keeping the bar close, curl it up to the chin with nice straight wrists. Power Clean and Power Jerk next will lead on nicely if we keep that positioning from the curls in mind, get some energy in with the pull through the hip and pull yourself under fast, then finish with Power Jerk, send the bar straight up! A mix of reps next in Hang Clean, Deadlift straight into the hip, push down to the knee with straight arms, then slide up and stretch through the hip before pulling under. We then work our posture and strength from the floor with 2 Pulls to the Knee, get engaged before you pull - everything braced and make sure the chest lifts at the same time as the hips and you draw a nice straight line to the knee. Then we work our timing, strength and power with Push Press before moderate Side Bends focusing on range and shapes - make sure you're going fully into it!
Front Squat doubles leading into a heavy single starts us off! Then we challenge our posture and delivery of energy with Cleans pausing at the knee - work on that bar path and position to the knee that we practised in the week, take the momentum out at the knee and check your posture is solid, then slide and stretch getting the energy in with your leg drive, before setting up solidly for the Jerk, maintain solid shapes and energy here too! Back Roll Ups with Shrug and Boxed Good Mornings for our conditioning and Pancake Stretch for the adductors.
We prime the receiving position with some Snatch Balance first, get your balance, send the bar straight up, the hips straight down, knees forward and strong arms. Then a few light rounds of Snatch Pull+Snatch to get some consistency going before we head into 20 minutes of Snatch working up to something heavy! Crack on! Then it's a chance to test our Bounding ability after all the practise we've had!
Mike Causer - Head Coach