Training Notes: -
We start with Press Behind Neck in Squat to work our stability and conditioning on the bottom position. Then we work on stretching through the hip and being physical in the turnover with a favourite Snatch from Hang no footwork, a great one to really feel the movement. Then Snatch - a range of weights here to get some consistency of energy in, get your posture and shapes in from the first pull and hold it, work on body position and bring the bar with you! Then we work some Front Squats managing our recovery time between sets to get the fitness up, before conditioning our core and lockout.
Muscular Clean with a pause at the knee first to work on our conditioning at the knee, and timing the bar through the hip into the turnover. Cleans from Mid-Shin will let us worm on our posture and holding the weight - let the bar hang and feel the legs, keep the posture on, reset to the floor between reps. Clean Pulls to knee will let us work on that start position and squeezing the bar straight up, holding at the knee. Push Press behind neck will be great for feeling that connection to the bar and using the hips and glutes to drive, before we condition our core with leg extensions.
Power Clean and Push Jerk will get us physical in the pull and let us feel the shapes and movement under the Jerk. Clean Pull and Clean from hang will let us work on standing the bar up and stretching through the hip before dropping under. Then we go to the racks for Jerks and a chance to have a play! Work on sticking to your posture - hold everything in place in the dip and drive, and stretch that sternum up into the bar. Front squats go to 3... 90 seconds rest! We finish with conditioning for the core, back, shoulders and pecs.
Snatch Balance to get us working on our posture in the catch, and bar placement getting some confidence receiving. Power Snatch will let us work on our speed and sharpness turning under the bar. Snatch from mid-thigh will let us feel some different weights energising the bar with a short movement, up to the hip first then sit into the hips, push to the mid-thigh and stretch back up - find some height and keep the sternum up. Snatch Pulls from Mid-Shin will let us feel the posture and legs all the way through the movement - sit right into the hips. We finish up conditioning our shoulders, core and posterior chain.
Snatch Curls first to test out our turnover strength, then a favourite Klokov Rows to feel some posture and conditon the upper body. Snatch+Hang Snatch will be great to work our posture from the floor then really drill the energy through the hip - get tall here and really stretch it up before going under. Then we test our Front Squat before conditioning our power generation.
Muscular Cleans first for timing and turnover, then drop unders to get some speed, shape and rhythm under the bar, dip and drive+Jerk will get us conditioned to hold the weight and shapes in the Jerk. Then a chance to play with Clean and Jerk and put the week's work into action!
Secret Sundays is cancelled this week!
Mike Causer - Head Coach