Thank you for everyone that competed & supported last weekends event. Again a very successful event with lots of up ands downs. It was very exciting to be a part of. We now start the next phase of training, taking us to the next LOWA Event and the start of other events such as the London Lifting Series, Lifting League, British & European Masters Championships. So an exciting few months ahead of us.
We start of with Snatch and working on snatch balance. This is to work on getting ready for those big snatches in the coming months. We then start with a tough strength exercise, Snatch Pulls from mid-shin, this is to really develop that strength in the first phase of the pull. We then have a little fitness work with snatch doubles. To finish we hit those abs with the leg extensions hopefully with some decent amount of weight on those legs.
We have shrug and clean curl to chest. This is to get the shoulders and arms fired up and ready to really grip that bar through the turnover phase of the lift. Then a favourite of mine, clean & jerk with pause at the knees. This is to get confident holding the weight in the middle of the pull. To finish we have a little circuit of Military Press with a slow eccentric phase, snatch grip gorilla rows and squat jumps, a great circuit for whole body conditioning.
We start with Jerk Balance or Jerk with no dip. The aim of this is to develop confidence getting into a solid catch position. Then we have clean from hang, great for getting the back and legs strong and ready for the heavy cleans. Then for speed under the bar we have clean from hips and push jerk. Then we re-introduce some front squats for developing the catch and recovery phases of the clean especially.
Lots of work to get through here, so a good tempo is needed. For warm-up we have Snatch curl to chest and then roll under the bar. Good for getting a feel of keeping the bar close to the body. We then have snatch pulls to knees, really trying to develop that strength and comfort of moving the bar to the knees with good posture. We then have snatch with pause at the knees, working on the acceleration from the knees. We then have some upper body conditioning.
We start with the CoW to loosen up ;-) Then to play with have snatch + Hang Snatch. We then have Press Behind Neck in deep squat, good to put some meat on the bones. Then some good olde, 5x5 back squat.
We warm-up with Clean pull + Clean, then we have a new one Jerk Snap down with stick balance. Then we have heavy Clean & Jerk, then some pan cake stretches to finish.
This will be a great weeks training.
Mike Causer - Head Coach