First we have Muscular Snatch from the Hang to work on turnover, acceleration and position at the knee, have a play and find something heavy for a double. Then a favourite Snatch from the Hip to keep the bar close and work on delivering that hip power through our posture - range of targets here so work your consistency. Squats next before we condition our core and overhead position.
Bicep Curls with Hips first, this is a fun one to work the upper body conditionining and power through the hip, see what you can get to for 5. Push Jerk (squat) working on depth and stability in the bottom, feel the timing as you get under the bar and try to catch deep and stay secure as you stand it up. Then Clean (pause at knee) and Jerk, getting our posture set at the knee, work on a smooth pull to the knee then hold the shapes, and deliver the energy back in as you stretch through the hip before getting set for the Jerk. Clean Pulls to Knee next to work on our posture, positions, and speed pulling to the knee, looking for a consistent triple here. Side Step Ups for our power and Side Bends for the core to finish.
Find a 2RM in your Muscular Clean first, set tight from the floor, hold the posture and accelerate through the hip before finishing with fast elbows. Clean from the Hips will work on being physical in the pull and turnover, use the posture all the way through. Then we isolate the Jerk from the racks, working to 80%+ so hold the weight with your posture and work on your rhythm in the dip and drive before going under fast. Then Squats before we condition the core, back, shoulders and pecs.
A chance to find a 3RM in Snatch Balance first, get some consistency in and work on moving the bar up vertically just enough to get under (no horizontal displacement) lift the feet to move under fast and get braced in the catch. Snatch from Mid Shin for a double next will challenge our posture through the full range of the lift, use straps for this one and hold the weight in the legs, stay braced, and get the acceleration in. Then Pulls go from the knee to work our conditioning at the knee, our position over the bar and keeping the weight in the legs as we stretch up. Conditioning will work our posterior chain and some back and hip strength and mobility.
Find a heavy single for Power Snatch pausing at the knee, this will test our delivery of power and speed in the turnover, should be a fun challenge! Snatch next for a range of reps and weights, keep the energy high and the shapes consistent, work on delivering power and holding positions with the increasing weights. Then Squats before we work our core, lockout and power.
Drop Unders first to work our speed and posture under the bar, stretch through the hip before lifting the feet to drop down, hold your back tight in the receiving position. Pulls to mid-thigh will get our posture set to deliver a smooth and fast pull - passing the knee with good positions and speed. A favourite Jerk complex will take us through the full range of pressing and Jerking positions. Then 20 minutes to put it all together for some Clean and Jerk before finishing up with some squats.
Secret Sundays returns, with some mobility and positional work to keep us sharp and fresh for the week.
Mike Causer - Head Coach