We start with some strength-focused Clean Pulls, going to the mid-thigh here so be precise..work on pulling the bar straight up, pass the knees smoothly, get them back underneath and slide up to the mid-thigh - make sure you're still holding the weight here too not leaning on it.. Then Clean from Hang and Power Jerk - looking for a heavy single so Deadlift up to the hip, push down to the knee staying over the bar and pushing the knees under slightly, then slide and stretch over the hip, get set for your Jerk on the way out of the Clean - hold your shapes in the dip and send the bar straight up! Front Squats continue for 8 before we condition the back and core with Back Extensions and Alecknas.
A great little Snatch combo to start - Muscular Snatch getting our timing through the hip and lengthening the turnover phase, then the same aggression in the pull with the Power Snatch before putting it together in Snatch! Work on consistency in the three, find a rhythm and be deliberate with your shapes and put the energy in. Snatch from Mid-Shin with a pause at the Knee will challenge us to use that same discipline with shapes, and keep things braced to deliver energy! Deadlift up to the hip, push down to the mid-shin, pull straight to the knee staying over the bar, holding the weight, shoulders and core strong, then get the leg drive back in, slide and stretch over the hip and pull yourself under, good fun... Then max-reps Military Press for 30 seconds...see if you can keep the numbers similar in each round! High-rep Prone Row for our back before we have some fun with bounds...
Clean-Grip Snatch and Overhead Squat combo to start to test our mobility and get us feeling the balance in the Squat. Snatch Pulls to Knee will test our strength and consistency with bar path, so make sure you're drawing a straight line with the bar! Snatch Pull and Snatch from Hang with no footwork, this challenges us to fully extend through the hip and use our strength to pull under the bar, Deadlift up, drill that extension with the pull, then repeat that and pull under! Front Squats continue for 4's before we work the adductors with some pancake stretch.
Clean Pull and Clean from Mid-Shin will be great to get us to think about our balance, posture, and where we deliver the power in the pull, before putting that same movement and energy into the Clean. Then we go to the racks for the Jerk with a chance to work on the catch phase, work on being balanced, strong, and getting right under the bar here - so drive the bar to arms length and go under! Then Prone Rows for 5 reps for our back strength, Leg Extensions for the lower abs - the rep range is 6 sets of 5 heavy... before we play with some bounding...
Power Clean and Power Jerk will work our speed and aggression in the pull, and driving the bar straight in the Jerk, look for something heavy.... then Clean with a pause at the Knee and Jerk, we look to take the momentum out, set our posture and then go again from the knee, set up tight for your jerk and drill it. Then we work our timing and overhead strength with Push Press for a double, before seeing where our 1RM Front Squat is... the Side Bends to finish up.
We warm up with Snatch Curls in the Squat - get the elbows under, keep it close and press it up. Snatch from Hips with no footwork next to really isolate that hip extension - get the hip right through without swinging the bar, keep it strong and sharp. Then Snatch Balance to get comfortable in the receiving position. Then we Snatch! Finishing up with some more bounding to work our dynamic power!
Strong Girls Club! No Secret Sundays today because we're running our Workshop - we're looking forward to LOWA's girls being there to show the rest how we do it!
Mike Causer - Head Coach