This Weeks Training Notes: -
We warm up with Clean Curls to prime the upper body for the turnover, then a nice complex of Hang Clean, Squat and Jerk, hold on to your posture, hit the shapes and keep the energy high or the Jerk is going to be hard work here. Back Squats go to triples at 90%+, if you pushed things for your 4's last week you should have a good idea of your 3 rep max now... then we condition our overhead position, leg drive, balance and back strength.
Hang Power Snatch to get our leg drive, posture and speed locking out overhead, Snatch with pause at the knee will work us through a range of targets testing our fitness and conditioning at the knee, Multi-Height Snatch Pulls will continue that postural work, keep it in the legs and keep the hips low. Then we condition our core, backs, turnover and pecs including some fun with seated Snatch!
Muscular Snatch will work our turnover, timing and energy in the hip, then Snatch doubles to work our positions, consistency and condition through the whole movement. Back Squats for 10 carries on the fitness work before we condition the lockout, posterior chain and back.
Muscular Clean from Mid Shin is great to feel the legs, drill the posture and get height in the body through the pull, then we have a go at a 2 rep max Clean. Jerks got to the racks with a chance to go for a heavy single, keep the posture in place and chest up. Clean Pulls pausing at the knee will condition us to be strong passing the knee, before conditioning the back, shoulders, core and adductors.
Power Clean and Push Jerk will be great to work on getting some speed and energy in before really feeling the movement in the Jerk, then Clean and Jerk to target, work through each percentage focusing on posture and energy, then a chance to push the weight up if it's on. Back Squats for 5 before Gorilla Rows to condition the back.
Press Unders will prime us to feel the posture and move under the bar, Snatch from Hips no footwork is great for feeling the movement in the turnover and really opening the hips, then Snatch - look for a double at 90% before pushing up.... Back Squat doubles to finish.
Mike Causer - Head Coach