Starting the week with Clean & Jerk. First exercise is Clean Pulls from Hang. Here we are working on strength and position from the knee, really trying to get into those hamstrings. Then we have power clean & Jerk, this is for working on speed of the pull and turn over of the bar. Then a new favourite of mine, push press behind neck, working on posture and lockout. Then we have some back squats to continue working on our leg strength.
We start with over head squats. Here we are looking to put something heavy on the bar. We are using this to give us confidence holding the heavier weights over head. Then we have snatch from hip in squat stance. This an excellent exercise for developing the turnover of the bar. Then we have some heavy snatch pulls with a pause at the knees. This is great for that strength in the middle of the pull. We then move to some back strength with Gorilla rows and helicopters.
We start with some conditioning exercises. First snatch curls for turnover strength and then Snap Under for speed and positioning under the bar. We then have snatch with pause at the knees, these are great for developing that confidence in controlling the pull positions. Then we have some heavy back squats and abs to finish.
We have muscular clean & push jerk, working on bar path and getting under the bar on the jerk. Then we have some conditioning on those cleans, we 5 heavy sets. Then we work on some lockout strength with a military press and skull crusher combo.
We start with the complex of the week gets us warm-up and ready for some Clean from Mid-Shin for that strength off the floor, we also have jerk from the rack to practise our technique and timing. We then finish with plenty of squats, working slow eccentric phase and speed out of the squat.
Is a test out day, setting a heavy 1 rep max snatch and clean & jerk. This day will be useful to figure out what sort of weight you would like to open on in the Club competition in 2 weeks time.
A massive congratulations to Luke & Kate Doran for the birth of their little boy.
Have a great week!
Mike Causer - Head Coach