We kick off with some Cleans, working a range of sets and reps to let us get a fair bit of work in at the high end! Focus on holding tight from the floor, and getting consistency into each rep. Then we set a 3RM in the Push Press - keep your balance even over the feet, keep everything tight and work that timing from the leg drive o the press, see what you can build up to here! Then we start our Back Squat programme looking for 3 reps over 90% to start with. Then Alecknas and Back Extension to finish to condition the core and back.
We start with a great complex of 4 Push Press then Overhead Squat, this will be great for getting us to feel the position in the dip, using the power from the hip and then keeping things well aligned for the OHS, should be a fun challenge! Then Snatch from Mid-Thigh for a moderate triple, 5 sets at that weight so a good chance to work our conditioning and consistency, remember you can't save energy in these... give it everything from the first rep - hit it like 3 singles! We then continue conditioning our shoulders and lock-out with Military Press - target plus! A favourite Skull Crushers in Hollow hold for our core and triceps, and Plate Rows for the back, some nice conditioning to finish up.
Heavy Snatch curls starts us off to work the strength in turnover, keep the core tight, get those elbows under sharply and press it up. Then a chance t play with Snatch in Squat Stance - no footwork here, this will challenge us to use our strength to get some speed under the bar - so stretch it up over the hip and pull yourself under aggressively - good fun. Power Snatch singles at 80% gets us a good few rounds to get sharp, carry on working on turning those elbows fast and punching out under the bar. Then we carry on our Back Squats for 10 reps today!
Clean Pulls to start with, working on a triple here at 90%, use the legs, keep the back tight, slide it up the thigh and stretch over the hip. Then Power Clean doubles, target plus so if you're keeping it sharp you can crack on... make sure we're still getting under the bar, strong fast elbows through, and lots of power through the hip. Font Squat plus Jerk next so we can work on our shape in the squat, and carry that through to the Jerk - get the hips in the right position so we can dip straight and drive the bar straight up, chance to play with this one but keep the technique solid.. Then more RDL stretches to get int the hamstrings and work that power angle, and Pancake stretch for our adductors.
Heavy Clean Curls gets some upper body conditioning going - use the core too keep it solid. Then Clean Pull plus Clean from the Hang letting us work on positions above the knee and how we're delivering power, find good posture there and stretch it up, keep things consistent from the Pull to the Clean, and finishing with a Jerk - keep working on the movements we've developed for this in the week, dip and drive straight. Military Press for a heavy single next, then Back Squats for 5!
We warms up with a Muscular Snatch and OHS combo, work on getting your timing at the hip and power in the upper body, before focusing on your positions into the squat - hold the weight in the ribcage and sit down straight. Then 20 minutes to hit something heavy and put all the weeks work into practise with Snatch. We finish up with a heavy double Back Squat...
Secret Sundays continues mobilising our Squat since it's been a heavy few squatting weeks! Focusing on our hips, glutes, back, and shoulders!
Mike Causer - Head Coach