First up a combo of 2 Push Press (Snatch Grip) and Snatch Balance, great for priming the lockout and receiving position, then we're into Snatch Triples - working on sharpness and consistency with our shapes here so go up to a weight that you can maintain that. Back Squats we work on a heavy double, before conditioning the core, back, shoulders and triceps.
Muscular Clean plus 3 Push Press first will get us to really work in the turnover before drilling our strength and connection going overhead, then we go into a range of targets with Clean and Jerk - a great chance to work some consistency with volume and practise turning at the right time for the weight on the bar. Clean Pulls to Mid-Thigh we focus on that first pull and making sure the chest comes up with the hips not after.... focus on a fast and smooth pull and holding posture. Boxed Good Mornings works the glutes and hamstring power before Bounding - be mindful of your foot position as you transition.
Power Clean and Power Jerk will prime us to be fast and sharp, pull and catch high and drive the bar straight in the Jerk with good connection, then a favourite combo of Clean plus Squat and Jerk looking to maintain that sharpness through added fatigue. Back Squats go to a heavy single then we condition our core, spine mobility and strength.
we mobilise our catch position with Press Behind Neck in Squat, then a great primer of Snatch Pull plus Snatch from the Hip (No Feet) 5 pulls here will loosen up the elbows before we go under the bar making sure we keep a strong connection to the hip to make sure we really extend into the bar before that pull. Snatch Doubles - today is a chance to work on being consistently sharp with the weight. Pulls to Mid-Thigh drills our positions from the floor, then Pulls from Hang lets us progress that through the hip with solid posture. Conditioning works our overhead position, core and back.
We warm up with Power Snatch from Hang working our sharpness from the knee, then Snatch singles to a range of targets letting us work on dealing with different weights and consistently delivering energy to get as much height as we can and catching appropriately to the weight. Back Squats we go to 5, before we condition our power with Jump Squats, Vertical Jumps and alternate Front and Back Squat.
Clean Rows is great to prime our pull and loosening the elbows, Row Clean plus Push Split progresses this and lets us work on pushing into the bar and splitting to the weight, Drop Unders gets us sharp under the bar then we have Muscular Clean plus 5 Jerk Balance mobilising the position in the Jerk before 20 mins to play with Clean and Jerk.
Mike Causer - Head Coach