Turnover is the focus with Snatch Curls, just 2 quick rounds of 10 with the bar - then Muscular Snatch to continue that work - look for a 3 rep max. Then Snatch from the Hang for doubles, still focus on the turnover, and add some posture and power through the hip. Then we work our strength and conditioning in the squat going for heavy triples then dropping for 5. Conditioning will help our core and trunk stability plus lockout.
Timing and turnover in the Clean first with Muscular Cleans. Then we work our mobility playing with some Squat Jerks - try to catch nice and low and stay stable. Clean from the Hang and Jerk to target next focusing on our shape at the knee, power through the hip and turnover before working on catching deep in the Jerk. Clean Pulls next - work on using the body to generate height. Alecknas and Skull Crushers condition our core and triceps.
Work the aggression in the pull and lines in the Jerk with Power Clean and Power Jerk. Then we test our conditioning at the knee with Clean pausing at the knee. Jerks go to the rack working the drive keeping the bar on the shoulders, then going under in the Jerk - 2 drives so a nice chance to feel and hold the weight. Back squats go to a single then drop for 5's. Conditioning will help our upper back posture, overhead strength and our mobility.
Working stability in the catch phase first, then developing our strength off the floor and consistency between the Pull and Snatch. Then we focus in on the Pull and look to use the body to generate height - drive through the heels, stretch and shrug it up. Conditioning will work our power generation, core and back strength.
Stability, mobility and strength in the bottom position first - if this is too challenging try some narrow-grip Overhead Squats. Then we work on energy through the pull and a fast lockout with Power Snatch, before isolating to the hip position to work on really getting the hips through our tight posture, a good volume here so great to drill the positions. Back Squats go to doubles and 5's.
Super Saturday! Our last scheduled class of the year lets us bring it all together with both lifts, have fun!
Mike Causer - Head Coach