Front Squats for 6 start us off, working to target then adding 5-10kg for a set of 3! Heavy Snatch Curls next to prime our turnover strength and stability in the squat, see how heavy you can go, keep it nice and close. Snatch Pull plus Snatch next, priming our positions in the Pull and working our consistency between the Pull and the Snatch - get set and braced from the floor, work your acceleration from the mid-thigh, get right through the hip and stretch it up before pulling yourself under for the Snatch. Conditioning is half Hypers with Reverse Flies, then Bounding as a treat at the end!
Clean Pulls with a Pause at the Knee let's us challenge our posture and conditioning at the knee, weight is moderate so move through the reps smoothly and with some energy, try to get some height on the bar from your extension and push the weight up if you can keep it energetic. Then we have Clean from Mid-Shin to target, work on nailing your positions as you come back past the knee and get some energy in! Then Jerk from the Rack, work on your positions in the dip phase and maintaining that through the drive - really feel and use the legs then shrug it off and drop under sharply. We finish off conditioning the pecs with Reverse Flies and Bench.
Front Squat triples today before we look for a heavy single! Then a great complex of Clean plus Front Squat and Jerk - see how heavy you can go here this is a great one for drilling your efficiency in the Clean, then fatiguing the legs further with a Front Squat before going into the Jerk where you'll need to find energy in the leg drive again. Military Press, Good Morning Box Squats and Skull Crushers plus Advanced Skull Crushers to finish up our conditioning for our hamstrings, shoulders and triceps.
Heavy Snatch Balance first will get us working our positions, get balanced under the bar then think about dipping shallow and strong, driving the bar vertically up and dropping the hips vertically down, keep the knees forward, see what you can get up to here. Then Snatch Pulls from the Hang will work our pull from the knee, find a solid position at the hang and hold it, slide and stretch through the hip, the weight will encourage you to flow with this one so if you go above target make sure you can keep the rhythm! Then carry that through to Snatch from the Hang - keep that energy from the pulls and then work on getting through the hip and turning under nicely, punch it straight up and keep that confidence in the receiving position that you developed earlier. Back roll-ups with shrug and Alecknas for our conditioning.
Front Squat singles today, should be fun to see what we can get up to... then 10 rounds of POwer Snatch to work our aggression and sharpness turning ourselves under the bar. Snatch with a Pause at the Knee let's us work our positions and conditioning at the knee - hold your shape and get the energy back in with the legs before turning under. We then have a fun Bodyweight Circuit to finish up...
Jerk Balance will work our timing and conditioning at the hip for the Jerk, stay sharp and strong and find your rhythm... then Jerk Complex is always a fun way to get ourselves primed thinking about how we deliver energy in different phases of the Jerk, then Clean Snap Unders to work our speed under the bar in the Clean before we go into 20 minutes of heavy Clean and Jerk...
Secret Sundays returns! We will work on ironing out any stiffness from the squats and get everyone ready for the week ahead...
Mike Causer - Head Coach