We work our stability and strength in the squat with Press Behind Neck - setting a heavy single, then a favourite way to work the shoulder mobility and bringing the bar straight through the middle with Clean Grip Snatch, try narrow grip Overhead Squat if this is too much.. Then Snatch plus Hang Snatch will get us to work our consistency getting past the knee, then working the conditioning at the knee and acceleration through the hip, should be a fun challenge! Then we start Back Squats with heavy singles to build some leg strength before conditioning our overhead stability and core.
We get straight into Hang Clean plus Jerk, work on sitting into the hips, and accelerating through the hip finishing the extension with a strong pull and catch with good posture and control, then stand up to set the Jerk, control the dip and accelerate through the drive. We work some overhead strength with Press from behind neck - setting a heavy single and working off that! Pulls to knee will work our posture and positions from the floor, then we add some power and height with Clean Power Pulls before conditioning that pull with Klokov rows and some ab work.
Muscular Clean will work our speed and timing in the turnover, then Power Clean and Clean to get our consistency here, looking at being physical in the pull and catching high. Power Jerk from Rack lets us work on driving the bar straight up and focusing on our dip and drive to use posture to deliver power. More Back Squat singles before conditioning our lockout and posterior chain.
Muscular Snatch first to develop speed and upper body conditioning, then we Snatch to a range of targets working on getting that consistency in the higher percentages and some fitness. Snatch Pulls to knee, then Snatch Power Pulls lets us work on our strength and posture with a heavy weight from the floor before putting the speed and height in, get the elbows through the ceiling! We finish by conditioning our lockout, back, shoulders and core.
Snap Unders gets us confident dropping under the weight and lifting the feet, then Power Snatch to work our speed and physicality in the pull, and catching the bar high. Then we look for a 2rm Snatch pausing at the knee to challenge our posture and getting the acceleration back in to finish the movement. We carry on our Back Squats before Gorilla Rows ands Elevated Press Ups for our back, pecs and triceps.
Power Clean and Power Jerk to get us sharp and moving with speed, then into 20 mins of Clean and Jerk - try to get a decent amount of work in at a high percentage today! We finish up with Back Squats...
Mike Causer - Head Coach