The Bank Holiday workout is tasty for those who are in! Heavy Clean Curls will prime our upper body movement, keep the bar close and the elbows back, work on keeping the upper back strong and use the core. Then Hang Clean+Clean and Jerk, keep the movement fluid here find a nice rhythm between the two Cleans, then set up strong for your Jerk, and maintain the flow and timing - shallow controlled dip, strong rhythmic drive, and catch sharply, have a play here and work to something heavy for today! Then we get started on Front Squats, looking at triples to start and working off our Front Squat PB too! Then some targeted conditioning with Military Press and Gorilla Rows to work the shoulders and back.
We start with Snatch Balance working through a ladder of targets, this will be great to work some conditioning, and also make sure we're moving well before progressing so we're ready for the heavier sets! Stay balanced, think about your hip positioning - dip shallow and just get the bar off the shoulders, drop the hips straight under and punch the bar straight up, stay engaged as you stand it up. Then we work some more posture as we go to Snatch from Mid Shin, again progressing through our targets - get your posture set at the top, keep it on and get yourself into a good position at the mid-shin so you can send all of the energy from the leg drive straight into the bar, get the hips through and catch it with balance before maintaining those positions as you stand - should be fun! Then we have some Pulls - working our posture and control along with getting the speed and energy into the pull - get it into the hip and stretch it up! For conditioning we have Seated Boxed Good Mornings, Oblique Twists and a favourite Korean Dips!
We start with Muscular Snatch working on finding a heavy single for today, get the bar to the hip with efficiency and power, then get the hips through and finish with a strong upper body movement, get the turnover happening and really think about getting the elbows under sharply and finishing off the press. Then we go to Power Snatch, stay sharp and powerful in the turnover, be physical pulling yourself under the bar so you can catch it in a good position. Front Squats go to 10 before we condition our core and shoulders with Alecknas and Helicopters.
We start with Clean from Mid Shin - get committed with your posture to get as much energy in as you can here, looking for a heavy single so have a crack! Then we go to the Racks for Jerks, get your rhythm and timing in here, brace and hold your positions so you don't waste any energy and send it up! We then work our posture and strength off the floor, get braced and squeeze the bar straight up, push the feet through the floor to energise the bar and hold the weight, keep everything braced and move the hips and chest together. Conditioning is Pec Flies and Sit-Ups over the roller for our pecs and core.
We start with 5 reps over 80% of a favourite Clean+Squat+Jerk. Set nice and tight, drive the legs, get the hips through the bar and drop straight, then you should come up with balance for your squat, set for your Jerk on the way up, get as much drive out of the legs as you can while bracing, stay smooth and controlled in the dip, powerful in the drive and you should get under sharply. For Front Squats we look for 5 over 90% today! Then a new favourite Split Squat with Overhead Press and Hold for our hip and shoulder stability, and Pancake Stretch for the adductors.
Snatch from Hips no feet primes us to get some power through the hip and be physical pulling ourselves under the bar, then drop unders will get the speed and positions under the bar going - stretch it up and drop the hips straight down! Then the main event 20 minutes of heavy Snatch - try to get the volume in at the top end and push it up if it's on! Front Squat Doubles to finish us off!
Secret Sundays gets us mobilised, working on some stability in the transition and ironing out any niggles from the week!
Mike Causer - Head Coach