A great week for some volume and movement after the competition!
Front Squat first, getting sets in at 90% of our 10RM on the clock. Then Snatch Balance triples working on our bottom position, depth and stability along with active arms. Then a complex of Hang Snatch plus Snatch, working through a range of targets then a chance to push up if it's going strong. Jefferson Curls works our spine mobility, then seated military press for our overhead conditioning.
First we look for a heavy single Muscular Clean aiming to find speed from the floor, and timing through the hip from the legs into the upper body for the turnover. Power Pulls from Mid-Shin will be great for working on getting acceleration into the movement through our posture, finding as much height as we can at the top, slow the eccentric phase down here to challenge and feel the postural muscles. Then Cleans from Mid-Shin lets us put that into practice, feeling that acceleration and height in the pull as we go into the catch, and keeping our posture on for the recovery. Then we go to the racks for Jerk triples, lowering the bar to the shoulders with control, and working on pushing the weight high and splitting to it, keeping our connection to the weight tight. We finish by conditioning and mobilising the trunk and adductors.
Front Squats go to 5 on the clock, then a great complex of Power Clean, Heave and Jerk, working on pulling and catching high with speed, securing the bar early before going into a Heave looking to stretch up and find height, then repeating that and dropping to the weight. Hang Clean and Push Jerk will let us work on power, position and acceleration through the hip, then keeping the feet wide for your Push Jerk - great for feeling the timing in the Jerk and how much height you've managed to drive into the weight. Conditioning works our power and ability to spring through positions with two bounds into a vertical jump, before conditioning our core, back and shoulder girdle.
Snatch Curls in Squat then Press Behind Neck in Squat to condition and mobilise the turn-over and receiving position first. Then Snatch doubles working on a high catch, before going into Power Pulls from Mid-Shin working to accelerate and transfer energy through our posture into a high pull. Then some lateral bounding before conditioning our triceps and backs.
Front Squat for doubles every minute today, before looking for a 1RM Power Snatch from Hang really working our condition at the knee, accelerating through the hip into a high pull and catch. Then we aim for some volume at a decent weight with Snatch from Mid-Shin - focusing on lengthening the Pull here which should be a good challenge from this position, finishing up with a favourite the LOWA circuit.
Clean and Jerk Super Saturday.. sharpening up and working on being fast first with Drop Unders and Jerk with no Dip. Then Clean Pulls to Mid-Thigh, working on speed from the floor, accelerating and holding posture past the knee to the Mid-Thigh. Then 25 mins to put the weeks work together and have a play with Clean and Jerk. Should be a great week!
Mike Causer - Head Coach