This weeks Training Notes
We start the week on the turnover, Clean Curls to condition the movement in the upper body, then into Muscular Clean from Hang bringing the legs, posture and timing of the hips into it. Clean from Hips and Jerk lets us get physical with the bar and really drive the power through the hip, then keep it smooth and powerful in your Jerk. Front Squats carry on at 90%, and conditioning works our core and posterior chain.
Set something heavy for Muscular Snatch working the turnover and timing, Press Behind Neck to get our stability in a deep position primed, then a favourite Snatch Pull plus Snatch to get some consistency in the movement. Multi-Height Snatch Pull to work our conditioning in these positions and holding the weight, before we condition our core, back, and power in the quads.
Press Unders to work on feeling our movement going under the bar, Power Snatches focusing on speed today. Snatch from Mid-Shin to get our posture drilled in, and work the legs, good few reps here to work our fitness and consistency. Front Squats at 70% and working our fitness with a minute or less between sets. Our conditioning is a circuit working on lockout, core, power and shoulders.
Power Clean from Mid-Shin will get us to hold tight and deliver energy - have a play, Push Jerk (Squat) will get us really working our stability and dropping deep under the bar. Clean Triples will be a good fitness test, keep it consistent! Multi-height Clean Pulls lets us work our positions and condition several phases of the Pull. Conditioning will work our core, pecs, lockout and backs.
Muscular Clean and Jerk first for turnover and timing, holding the catch in the split so we can work on our confidence and stability there. Clean plus Squat and Jerk is always a great one to work on relying on our shapes, and energy in the Jerk. Jerk Balance is a great chance to exaggerate the movement... really go long in the split and challenge the hips, stay on the back toes and keep the bend in the knee. Front Squats go to 80%, and we finish with some bounding which was great fun last week!
Overhead Squats to prime our positions sitting with the bar, feel the legs and keep the head and knees in front, Snatch High Pulls will get our energy tuned in for the Pull. Then 20 minutes to put it all together in Snatch. Then a chance to see what you can get to in Front Squats.
Secret Sundays is back with some mobility and movement work to keep us sharp and mobile!
Mike Causer - Head Coach