Starting the week with Clean and Jerk, first working our control and strength of positions at the knee for a double, make sure you stay tight and get some energy back into the bar in this one, then some RDL stretches - just take it far enough to feel the hamstrings bite, don’t push it! Then a favourite push press from behind the neck to get that dip and drive feeding into your pressing strength, finishing up with some high rep back squats, if it doesn’t feel heavy enough you’re going too slow...
A mobility focused start with narrow grip OHS, 5 reps make it sharp! Then challenge yourself with some heavy snap-unders - no dip here, just bring the knees to the armpits and get down! Then working our turnover and speed under the bar with some power Snatch from mid-thigh, getting right through the hip - Bulgarian style. Finishing up with some strength work with Snatch pulls, 5 reps here to target so make it flow and hold positions, then back strength with heavy Gorilla rows.
Working our confidence getting under a heavy weight with heavy Snatch balance - challenge yourself. Then building our conditioning in the first part of the pull with Snatch pulls to knee - target plus so if you can hold your shapes strictly then push it up. Then we have some moderately heavy Snatch from mid-shin for a triple, this will be a good challenge to see how efficiently we can use our positions under fatigue to put energy back into the bar. Finishing off with pancake stretch to work our adductor strength and mobility then tricep strength with some dips.
Shrug and Clean curl to warm up - make sure you use the shrug again when you start the curl! A favourite Clean from launch, a great chance to put yourself in an optimal position at the knee so make sure you really utilise it and feel the weight there so it’s familiar when you put it back into your Cleans, the isolating the Jerk using the racks, a chance to play and work on your form here. Then back and shoulder strength with prone rows and military press - go heavy it’s just 5 reps!
We pick a stand out COW first to get warmed up, then a complex of power Clean, Clean and Jerk - play - but with an ascending bar, so no chance to drop down and build it back up again…..the only way is up! This is a great chance to think a bit more about how you utilise and build your warmup sets to make sure every set counts and that you’re trying to build confidence and consistency by working through your high percentage numbers, rather than jumping up too quickly. Back squats continue, 5 reps at a moderately heavy weight this time so set a good pace.
20 minutes of Snatch play….remember what you (hopefully) learned with your warm-up sets on Friday! Make them all count. We warm up with Snatch balance to get confident under the bar, and Snatch from hips in squat stance to work on pulling ourselves under the bar….this should prime us nicely to get sharp when we Snatch. Crack on!
Secret Sundays returns, we look to get some dynamic stretching going continuing the animal movements we started a few weeks ago, along with some mobility focused skill work to help your Snatch. No Open Gym during this session. £5 per class as usual, amazing Bulletproof Coffee back on the menu.
Congratulations to Beth, Haylene, Linn and Sarah for representing LOWA at the British Masters Championships over the weekend, the girls all put in ballsy efforts, and the team brought home two Golds and one Bronze and we’re very proud of all the girls!
Thought for the week:
"We cannot solve our problems with the same thinking we used when we created them."
- Albert Einstein
Mike Causer - Head Coach