HAPPY NEW YEAR!!!
We start the week with our Snatch curls in squat to develop our balance and strength in the receiving position of the snatch. Then we have snatch pull+ snatch to help develop that pull phase. Then we work on some strength work with some high rep squats. We also have some core work to finish.
Jerk balance is to help with our core strength in the split and being comfortable in the split. Then we have clean + squat + jerk. Develop our strength and discipline moving from the clean to the jerk. We have some clean pulls from hang work on our extension and strength from the knees. Then we have some back development work to finish.
We start with some shrug and curl. Then we have some muscular clean & push press, working the turnover and bar speed. Also develop the drive phase of the Jerk. Then we have some power clean and power jerk, working on accerlation and power. We finish with some more squat strength work and core strength.
We first work on our overhead squat position and strength with the PBN in squat. We have snatch from hips, working on speed under the bar and full extension. We have heavy snatch pulls, here we are looking to keep the heels down. We have some heavy Rows and skull crushers for lockout strength.
We start with the Complex of the Week. Then we have heavy snatch balance, working on the receiving position. We then have snatch from Mid shin with partner release, to get those body shapes right in first phase of the pull. Then we have heavy squats to finish, to develop our primal strength.
This is test day. We have clean pull, then clean & a jerk combo to prime us for the clean & jerk. We then have some vert jumps to finish the week.
Have a great week of training
Mike Causer - Head Coach