Back Squats on the clock for sets of 4 first. Then into some Clean doubles looking to get some work in over 80%, work on a high pull and catch, before going to the Racks for Jerk triples, controlling the eccentric lowering phase, and working on stretching and pressing into the bar. Conditioning we have some lateral bounds, single leg and using a weight, before Side Bends for the trunk and core, and Pancake Stretch for the adductors.
Snatch Balance first working up to PB Snatch weight to get confident and stable with that bottom position. Snatch from Mid-Thigh will be a fun challenge over a variety of rep ranges, work on getting plenty of length into the pull and reaching peak acceleration through the hips. Heavy Snatch Pulls to Knee will let us work on our speed and engagement from the floor and holding that position at the knee, then into Power Pulls to keep that shape and acceleration going up into a high position in the Pull. Then we look for a 5RM Military Press for overhead conditioning, before Bent Rows and Helicopters for our back and shoulders.
Back Squats first, working sets of 8 Reps on the clock, then a great complex of Muscular Snatch working on a powerful turnover and catching with straight legs, then into Press Behind Neck in Deep Squat to work our mobility in a deep position. Then Snatch Triples getting some volume in at a decent weight, work on consistency of energy in the pull and high catch before sitting it down with balance. Boxed Good Mornings for our hamstrings and glutes, then Push Press Behind Neck (Snatch Grip) and Back extensions using a plate or bar with a pause at the top.
First up a great exercise to get us lengthening and working our strength and timing through challenging parts of both movements with Power Clean No Dip, and Press Jerk. This is great for helping us to stay in the Pull, and work that timing and connection to the weight as well as confidence staying in the movement. Then Clean from the Hip and Power Jerk lets us build on that, keeping our connection as we dip and still staying long in the Pull before sending the bar straight up and jumping under with our Power Jerk. Then we play with heavy Clean Pulls to Knee for posture, position and speed before going into Power Pulls. Bounding, Vert Jumps and Leg Extensions to finish up.
Back Squat triples first, then into Muscular Cleans working on a heavy single. Then a great complex of Clean from Hang, Front Squat and Jerk - really looking to get a lot of work in at a high percentage today. We finish up with the Friday favourite LOWA circuit for 10 reps!
Snatch Power Rows first gets us some volume in working on rowing the bar up high and keeping a solid grip and good elbow position. Power Snatch with No Dip (arms only) lets us condition that upper body movement into our turnover and high catch. Then keep that work going further into Power Snatch with a close high Pull after our leg drive, and catching high. Then we have 20 minutes to play and put the weeks work together with Snatch!
Mike Causer - Head Coach