Starting the week with some snatch curls, developing mobility and strength in the squat. Then we have snatch Pull from hang & Snatch from hang, this is great for developing strength and balance at the knees as well as acceleration on the bar. Then we have some heavy back squats to condition those legs and posture and some high rep helicopters to get that core and back fired up.
Muscular clean to develop acceleration and turnover, we have 4 heavy clean from mid-shin with push jerk to really get into the legs and hips. Then we have high volume prone rows and Korean dips working posture and lockout strength.
Clean curls to fire up the arms, followed by clean from hips in squat stance to work speed and strength at the turnover and catch. Then the clean pulls with pause to develop strength and posture through the pull. We then have some heavy back squats working on strength and to finish we have heavy side bends.
We start the session with heavy snatch balance to work on confidence in the overhead position, we then have multi height snatch. This is going to be a lot of work, this is from hips, knees and then floor, small correction to the numbers the first part the equation should be (PB SN x 1.05) x 0.9) x 0.9) then a.b & c. Then we have a good superset for the arms with military press and advanced skull crusher. Keep this light if you want to be able to use your arms the next day.
We start the session with the complex of the week this should be fun but challenging as always. Then we have triples of the snatch, here you have 5 stets at 70% plus, interesting to see how far you guys want to take this,
Here are opportunity to put the weeks training into action. We prime our selves with some pulls and heave jerk & drop under, before moving into some heavy clean & jerks.
Just want to say congratulations to Linn Mayhew and Sarah Hilton for representing the club at the English National Championships this weekend in Manchester. Both put in solid performances in a very intimating arena and competition, very proud of them both, big thank you to Shafiq, Haylene & Blake for the their support. Really looking forward to the next big event.
Have a great week.
Mike Causer - Head Coach