Muscular Snatch first looking for a 2RM to work our strength and timing in the turnover, then Snatch to a range of rep targets working on our fitness and ability to find consistency reacting to the weight and getting some volume in at a higher percentage. Front Squats we set a 3RM, then drop down and work our speed at 70%. Then we finish up conditioning our posterior chain and core.
Power Clean plus Push Press plus Jerk will get us to put height and power into the Clean, before priming us to flow into the dip phase with good posture, then stretch and drive up into the weight to finish. Clean and Jerk with a Pause at the Knee, looking for 5 rounds above 80%, using the pause to really drill our posture, keeping the chest through and weight in the legs. Clean Pulls to just below the knee lets us work on being very strong keeping the chest position, Vertical Jumps works our power and blip height before setting a 10RM military press.
Back Squat triples to target for speed first, then Clean doubles working through a range of weights, keep the energy going as the weight increases and look to hit your shapes and keep the work rate high, Front Squat plus Jerk is great for working on our discipline transitioning into the Jerk, keep the posture strong in the squat also and work on drilling the dip and drive with fatigued legs. Boxed Good Mornings, Squat Jumps and Standing Helicopters to finish working on our fitness with a short rest between sets.
Power Snatch first really working on getting as much speed as we can through the hip, then Snatch from Hips getting us to really open the hip and extend into the pull before going into the catch. Snatch Pulls from Blocks or the Hang gets us to wok on generating speed and power from a dead position, and using our posture at the knee to energise the movement, working some consistency for 5 reps, go heavy. Bounding first, work on elasticity and flowing from one jump to the next, then Gorilla Rows and Alecknas.
Clean grip OHS first working on sitting straight into the squat, keeping posture and finding your deepest position, then into 2 Press Behind Neck, plus OHS and Snatch Balance combining posture, shapes and speed. Snatch from Mid-Shin lets us work on our eccentric and concentric posture, and using that to transfer energy into the movement to a range of targets, then we finish with the LOWA Power Circuit.
Drop Unders first getting sharp and fast under the bar, then Row Cleans to get height into the pull, and work on moving under the bar at the right height, Jerk Balance will condition our hips and rhythm in the Jerk. Clean and Jerk next - one fail only on that weight, if you fail a second lift then drop to 80% and work on technique. We finish with Front Squat singles.
Mike Causer - Head Coach