This week we get ready for the LOWA Series 3 comp!
Today we work out our start weights for both lifts, 15 mins each lift to set your warm up strategy and practice the weight you want to go on to the platform with - a great chance to see if you're happy with what you want to start on, and get your warm up drilled. Then we finish off with some Front Squats working on speed.
We prime the turnover with Muscular Cleans, timing the hip extension into the turnover and nice fast elbows, then Power Cleana nod Power Jerk to keep us sharp in our movement, then Bounding and Vertical jumps for our plyometric power, and Pancake Stretch to finish.
Today we practise up to our last warm up weight, usually looking to go 3-5kg under what we're opening on - another chance to make sure we're happy with our warm up strategy, and practise our routine approaching the bar. Then we finish up with Back Squat doubles.
We get our mobility and stability going first with Press Behind Neck in Squat, then work on our sharpness and speed with Power Snatch, then Snap Unders gets us to drop under the weight before we mobilise the hamstrings and adductors.
Today is all about play and mobility and getting primed and loose for Saturday, a great session to work through some light movement, or a test session if you're not lifting on Saturday...
Competition day! Weigh in at 8am before we get grouped and get our chance to test our lifts on the platform from 10am - this is a great chance to lift with the experience of a competitive platform but in a friendly and welcoming atmosphere - will be a really fun day!
Mike Causer - Head Coach