Row Cleans first gets us to pull high and close and drop to the weight with accuracy, then 5 rounds of Clean and Jerk at 75%+ to get some consistency into the movement and see how we can maintain our shapes. Back Squats we have a decent amount of work with 5 doubles at 80% before Vertical Jumps, Good Mornings and Oblique Twists for our conditioning.
Power Snatch from Hang lets us work our condition at the knee and positions through the hip, getting height on the Pull before catching high. Then Snatch from Hang working to a variety of reps and weights still working on our pull and high catch before riding the weight down. Snatch Pulls we work on our positions and speed in the pull, try to get the bar moving quickly from the start and make sure the chest moves with the hips. Military Press and Back Extensions for conditioning.
Muscular Snatch plus Press Behind Neck in Squat first working on getting the bar up with some focus on the turnover, before lowering to the shoulders and sitting into a deep squat for the press. Snatch with Pause at Knee lets us work on a smooth pull past the knee, before pausing then looking to carry on the movement with good shapes and a strong pull. Back Squats for triples before we condition our back, shoulders and power with bounding.
Clean from Mid Shin with a pause in the start position lets us use the eccentric phase to challenge our posture and power coming back up through the movement. Push Press will prime us to stretch up into the weight and finish with a fast strong lockout, then Jerk Balance to condition the timing in the Jerk and strength in the hip, before we work our Pulls for a double. We finish off conditioning our core stability and strength, and our speed and power in the squat.
Power Cleans first to work on being fast and sharp, then Hang Clean plus Power Jerk, timing our drive from the knee through the hip and still looking to pull high and turn to the weight, then working on a good vertical bar path. Back Squats got to 5 before we have a play with the LOWA circuit again.
Push Press plus Snatch Balance first will prime us to open the hips as we come through the drive phase, and keep the arms active right through to the catch. Power Snatch lets us stay fast and sharp, and work on a nice high pull before catching the bar high and securing the weight early. Then 20 mins to play with Snatch!
Mike Causer - Head Coach