This Weeks Training Notes
Overhead Squats working on positions, depth and relaxing into the squat position, then a fun complex of Snatch and Snatch from Hang to get us consistent with energy and shapes in the pull and and positions from the knee. Back Squats next working at 10 reps, before some conditioning for the core, lockout and back including a favourite Korean Dips.
Clean Curls will condition the upper body for the turnover, 2 quick rounds to get us primed, then into Muscular Clean to get the timing and acceleration through the hip before finishing off with the upper body. Clean from Mid-Shin lets us feel the legs on the way down and up, sit right into the hips and use those tight positions to accelerate and deliver energy into the bar on the way back up. Push Press Behind Neck will let us feel the connection to the bar, use the legs and tight positions to energise the bar, and a nice straight bar path. Multi-Height Clean Pulls to get us using the posture and legs in the pull before we condition our core, pecs and triceps.
Power Clean and Jerk first to get us sharp and aggressive in the pull, stay sharp in the Jerk too. Then Clean pausing at the knee an Jerk to focus on our conditioning at the knee, and getting acceleration into the bar after taking the momentum out, finishing off with the Jerk. Jerk Balance will get us to really exaggerate our positions - really get some length into it and bend the back knee, stay on the toes and this should work well for you. Back Squats for doubles before conditioning the posterior chain.
Snatch Curls in deep squat will work on getting those elbows under early and keeping the bar close, staying stable and strong in a deep position. Then 10m to set a heavy Power Snatch, make it fast and powerful, get some acceleration through the hip and aggression overhead. Snatch from mid-shin will get us to use the legs, hold the posture, and stay sharp and powerful through the hip into the turnover. Snatch Pulls to Knee lets us work on getting a great position to squeeze the bar up to the knee, keeping our posture tight and moving the chest up with the hips. Hollow and shrug will condition our back and hips.
Klokov Rows are a fun upper body conditioner for the turnover, then Snatch triples to get some fitness in from the floor, should be fun! Keep the speed and posture in the movement. Back Squats go to doubles, then we work our overhead strength setting a heavy single Military Press.
Super Saturdays! We hit both lifts...with some targets to work to on the way up, this should be great fun and a good chance to have a go!
Secret Sundays we work on understanding and improving our positions, getting mobile to perform those positions better, and recovery!
Mike Causer - Head Coach