This week we're back to basics... lot's of Snatch and Clean and Jerk
Snatch Curls to start, stay stable and deep in the squat and work on keeping the bar close, turning the elbows under early and pressing up with a strong lockout at the top, see how heavy you can go for 10! Then some mobility and getting our shoulders opened up with Clean Grip Overhead Squat, have a play and see where you can go for a single here - this grip really forces you to use the Glutes on the way back up! Snatch triples next, keep the energy, shape and consistency in the reps here and it should go well. Then we carry on our Back Squats with 5 reps this time before Leg Extensions for the lower abs and Helicopters for the back and shoulders.
Power Clean and Power Jerk will prime our aggression through the hip and into the pull, keeping things sharp before setting up to send the bar straight up in the Jerk, then carry this through to Clean and Jerk looking for 5 rounds over 80% - hold on to that commitment to the shapes and sharpness we drilled in the Power work. Then Clean Pulls from the Hang to work on getting right through the hip and stretching up with purpose and power. Conditioning the hamstrings and working the power angle with Boxed Good Mornings next, then Half-Hypers into Reverse Flies for the back.
Clean Curls will condition our upper body and prime the movement we want with the arms, before a nice combo of Muscular Clean and Push Press, working our timing through the hip and finishing the pull off with the arms using that same movement as the curls, before we dip and drive into the Push Press working on that timing. Then we have Clean and Jerk doubles, keep all of that priming in mind and work on getting consistently sharp and powerful through the hip, setting up nicely out of the Clean for your Jerk, dipping with purpose and driving up through the hips, stretch up, and drop under - really work on the timing and rhythm in the Jerk not making it fast. Back Squats go to 10 reps today before Skull Crushers and Seated Military Press for the lockout conditioning.
Heavy Power Snatch to start getting us sharp under the bar and aggressive in the pull through the hip, then Snatch singles looking for 5 rounds over 80% so keep the positions strong and hit it with some purpose. Snatch Pulls to Knee lets us work our absolute control from the floor, really brace and get your posture set before the bar leaves the floor, then drive the feet through the floor to get things moving in a nice straight line to the knee. Then some fun conditioning with Split Squat with Overhead Press - get the bar on the shoulder, drop the knee to the floor, press the bar overhead and stand it up - this will be great for working our stability and engagement in the shoulders, back, and triceps - should be good! Then Pec Flies and Bench to get us engaging those pecs.
Press Behind Neck in Squat to start - stay stable and low in the squat and don't bounce around to get the bar going - stay tight in the core and controlled in the hip and press it up with an engaged back. Muscular Snatch next to lengthen the turnover and let us work on getting the power from the leg drive through the hip to finish with the arms. Snatch Doubles next - 5 rounds over 85% so hold on to your posture, timing and energy and have a crack! Back Squats for a double, target+ so challenge yourself... then Side Bends and Pancake Stretch for the Obliques and Adductors.
Clean and Jerk Saturday! We prime our speed and shape under the bar with Drop Unders - stretch and drop - get those shoulders and elbows back and move straight under the bar. Then Clean Pulls to Mid-Thigh lets us work on getting past the knee with sharpness, while holding our positions, then a favourite the Jerk complex will take us through all the shapes, timing and power we need before we head into 20 minutes of Clean and Jerk! Usual rules.... if it looks good, go heavy..
Secret Sundays will get our mobility going for the week!
Mike Causer - Head Coach