Back Squats first for 10, before we look for a 1RM Muscular Snatch to work on timing into the turnover and power through the hip. Then we work more hip power with Snatch from Hip triples - making sure we really balance and control the weight in the catch... no walking forward today... Then for conditioning we work on standing Helicopters, a favourite Korean Dips and Oblique Twists.
First we warm up working on our speed and sharpness with Power Clean and Power Jerk, then into Clean Pull and Clean from Hang to get some consistency in the movements from the knee, sit into the hips and look for height in the pull both times, catching and securing the weight early before sitting down. Then a good challenge with Press and Split from behind the neck, this should be a nice variation to let us feel the positions differently, then we have Clean Pulls focusing on Back position - making sure we keep good shapes, then bounding and Helicopters for conditioning.
First up Back Squats for 5 at 80%, then Cleans to a range of reps starting with 4, should be a great one for fitness and working on consistency of shape and energy in the movement. Push Jerk next with a 2 count pause in the dip will be great for getting us to really feel our shapes driving up, keep pressing and holding the weight in the dip and use that as you come back up to finish the movement. Straight Legged Deadlifts working on firing the hamstrings, and Reverse Flies for our conditioning today.
Power Snatch from Mid-Shin first, work on setting the rest of the movement up well by focusing on quality in the start position, get the hips low and back tight before coming back up. Then Snatch plus Hang Snatch lets us work a double focusing on using the shape from the floor to get quality through the rest of the pull, then exaggerating the condition at the knee and power through the hip as we go from the hang. Pulls to the Knee lets us focus on holding our shapes from the floor, make sure if the hips are rising the bar is coming with them.. and keep the chest through. Pulls from Hip lets us really focus on how we stay tight and deliver energy from the hip, keep the hips through and shrug into the pull. Then we condition our posterior chain, core and power.
Back Squat triples first, before a great priming complex of PBN, Snatch Balance and OHS letting us work our positions, strength and timing in the full spectrum of the movement. Then Snatch to a range of rep and weight targets to help us work on keeping shapes and energy consistent with changing targets. Then a LOWA power circuit at the end for our fitness...
Clean Curls first will prime our turnover, then Drop Unders to work on speed moving under the weight, then Jerk Balance to challenge our position in the split - work on stability, finally Power Clean and Push Press for our speed, sharpness, power and driving into the press before we have 20 mins to Clean and Jerk... make sure you're looking sharp at 80% today otherwise don't push up...
Mike Causer - Head Coach