Mobility to start the week with narrow-grip Overhead Squat, see how close you can get the hands and really test your shoulder and back strength here, then multi-height pulls to work our conditioning in each part of the pull - make sure you’re using this to get absolute control at every point - this will be a great primer for the heavy Snatch work that follows so don’t waste it! Main event is Snatch doubles to target, this one’s heavy so make sure you have control and your posture is tight, give it some extra energy with the leg drive and you’ll get through it! Back Squats to finish, 3 seconds down - keep that control all the way to the bottom and drive out - push over target if it looks good here!
We prime with muscular Clean from the hang, here we’re working on that pull through the hip, stretch it up with some aggression and finish nice and tall, then Clean from mid-shin and Jerk we work our ability to use our posture to put energy back into the Clean, make sure you set that posture at the top, then hold it when you go back down to the mid-shin, the legs will fatigue here so you’ll need to hold tight and give it some extra guts in the leg drive, with enough aggression through the hip you’ll set yourself up better to finish it with your Jerk - so keep the Muscular Clean work in mind here, see how heavy you can take it today. Then Push Press behind neck, focusing on pulling ourselves into a short dip using our hamstrings, then a powerful drive, squeeze the butt, shrug it up and finish with the press - try to feel the timing work for you in this one, 5 reps so you can get your rhythm. We finish up with Gorilla Rows and Side Bends, a club favourite.
First Clean from the hip in Squat stance - here we try to pull ourselves under the bar to compensate for the speed we lose from not jumping under the bar, so get the feeling for that, then Clean doubles and Push Jerk, try to get some consistency in that clean and also work your transition out of the Clean into the Jerk, it will need an extra burst of energy to come off well here so use energy to save energy! Then Clean Pull with a pause at the knee - here we look to take the momentum out of the bar from the first pull, and reintroduce it relying on our posture, so make sure you’re hitting your shapes at the knee and feel the weight of the bar, keep those knees out, keep the weight in the legs and hold your back posture tight! High rep Front Squats to finish off, keep it fast - if it doesn’t feel heavy then you’re not doing it fast enough, don’t let the bar pull you around here keep it strong!
Roll Unders to start so we work on turning under the bar, keep yourself nice and straight, then PBN in Squat - keep those hips strong, stay low, use the back to engage with the bar, then Snatch from hang...play with this one, we’ve done a lot so far this week to be positionally strong, and generate energy from static positions, so let all of that come together here and give it a bit of extra juice through the legs and you should do well! Then our favourite Korean Dips to get your pump on and work the lockout, and inverted rows to finish off.
Easter kicks off with the famed Snatch Centurion, get a bit of fitness and consistency at 50% of your targeted Snatch, set your game plan and settle in for the ride, bring a towel and some tape! Then conditioning with Plate Rows, Standing Helicopters and an ab circuit to finish the day off!
Super Saturday! Snatch and Clean and Jerk, 20 heavy minutes each, putting together all the work from the week into a test-out, play and see how it feels today!
Secret Sundays is off this week!
Mike Causer - Head Coach