We get fast and confident dropping under the bar first with Snap Unders, then a chance to develop the consistency in the pull with Snatch Pull plus Snatch. Aim to deliver as much energy as you can into your positions in both movements, that should help you to be strong in the catch, a good chance to work through some volume here! Then Front Squats for triples, before we get some speed work into our conditioning, working with the same weight for Military Press and Gorilla Rows.
First up a chance to progress on the heavy singles we've been setting with Muscular Clean - by working some percentages to develop speed and timing in the turnover (fast elbows). Then we add posture and leg power to the movement as we go to the mid-shin and another chance to get some volume in here. Then we go to the racks for Power Jerk doubles, a great chance to feel the positions and timing in the movement. Power Clean Pulls at target will let us increase that acceleration and strength in the Pull before we condition our upper body.
We work on being sharp, fast and powerful through our posture first with a chance to have a play with Power Clean and Power Jerk, a good one for working on some speed. Then we look for a heavy Hang Clean, a great opportunity to drill the positions at the knee and acceleration and power coming through the hip into a strong pull, have a play! We carry on Front Squats before working on some Push Press, then into conditioning for the core and trunk.
Mobility work first with Clean grip OHS - focusing on range and depth here so keep the positions tight and really sit into it. Then we work our speed, acceleration and energy in the turnover with Muscular Snatch for a heavy double. Keep that sharpness going and add solid posture to them movement as we look for 8 rounds of Snatch from mid-thigh - a fun challenge that will give us a great chance to feel the energy and power we can deliver from a short position! Conditioning will keep our glutes, hamstrings, core and shoulders working powerfully.
First some speed and power with Power Snatch from the Hang, a really nice movement to feel the timing of the arms from the pull into the catch. Then a chance to work some volume with Snatch doubles, work through the targets and give it plenty of energy! Front Squats go to 80% before we work our leg drive, acceleration of the legs into the drive with weighted bounding and supine holds for our strength.
Super Saturday starts with a fun complex of two Power Pulls and two Drop Unders to get us to bring the energy in to the pull and the timing and speed under the bar together, then Muscular Clean and Push Press - be snappy here and get the speed and hips working for you. Then 20 mins to have a play with Clean and Jerk and tie up the weeks work! Keep it energetic. We finish up looking for a heavy single Front Squat.
Mike Causer - Head Coach