Front Squats first looking for 3 sets of 5 at 85%+, then we have Clean from the Hang working some volume at a moderate weight with a chance to push up if it's looking good, letting us work on our condition at the knee and delivering energy into the pull from that. Then we go to the racks for Jerk behind Neck - a great one for keeping our connection to the weight and bar path. Then we work some plyometrics with Bounding over Hurdles before conditioning our core, triceps, back and shoulders.
We start with Press Behind Neck in Deep Squat, great for getting us stable in our lowest receiving position, then Power Snatch working on keeping the movement sharp with a close high pull and catch. Snatch from Mid-Shin will challenge us to get that same speed and height into the pull from a tricky position, work on eccentric load and generating speed through your posture. Snatch Pulls go a bit heavier this week, still looking to keep the bar close and row it high. Then we condition our posterior chain and core.
Front Squats first for doubles before we work on our confidence dropping under the weight with Snap Unders, lock the knees and keep the hips through before dropping under the weight with a strong lockout. Snatch Pull plus Snatch from the Hang lets us get into position with two good high pulls, then we look to replicate that and keep the energy high from the knee before dropping to the weight. Then we work our power with some Vertical and Lateral Jumps.
Muscular Clean from Hang first lets us work on our timing into a lengthened pull and turnover. Then we have Clean and Jerk working some volume with 8 rounds on the clock, perform these as Power movements if you're able, should be a fun way to feel some consistency working on speed from the floor and height in the pull before turning to the bar. Supine Bridge Holds and Planks for our conditioning.
Power Clean and two Push Press first will get us working our speed, sharpness and leg drive into the press. Then Clean from Mid-Shin and Jerk lets us work on maintaining that sharpness from the Mid-Shin, working to get height in the pull, then working on staying with the weight and pushing up into the Jerk before dropping to the weight. Then we have Front Squats for singles, before Gorilla Rows and Military Press.
Snatch Row plus Row Snatch we work on freeing up the elbows before rowing and dropping under the weight, Snatch Grip Push Press plus Snatch Balance will get us to time the leg drive into being physical with the upper body before dropping under the bar, Muscular Snatch primes the physicality in the turnover before we go into Snatch to test out the weeks work!
Mike Causer - Head Coach