Some great strength work this week - starting off setting a 3RM Front Squat, then into Power Clean and two Power Jerks exaggerating our control lowering the bar in the Jerks. Then Cleans with a mix of targets, a great chance to work on over-delivering on each position through the whole movement. Conditioning gets our posterior chain fired up and our mobility going.
First we set a 1RM Muscular Snatch working our timing and power, and getting some energy into the bar for the turnover. Snatch from Mid-Shin next - this time we work on a slow lowering phase - so try to feel your balance, keep the legs engaged and posture solid all the way down, then hold all of that for 2 seconds before stretching it back up, and delivering height and energy through the middle. Snatch Pulls to Knee for posture and strength off the floor, then Power Pulls to add speed, power and proximity - give it loads of energy and keep the bar close as it reaches sternum-height. Conditioning strengthens our core and trunk today.
Today we're on the clock for our Front Squats for sets of 5 reps introducing some fitness. Power Snatch from Mid-Thigh first is a great one for getting power and speed through the hip, and maximising the pull so we can catch high. This will set things up well for our Hang Snatch targets next - sit into the hips and stretch back up with energy, still trying to catch high and be physical receiving the bar. Then we condition and strengthen our upper body for the turnover and catch with Klokov rows, Clean Curls and Seated Press.
Jerk Balance will let us work our hip strength, range, timing and rhythm, before Hang Clean and Jerk to work our condition at the knee, being powerful in the pull and turnover before transitioning into the Jerk and getting some energy into those positions we were drilling earlier. Clean Pull to Mid-Thigh lets us see if we can pass the knee holding our posture and keeping the chest through. Conditioning works our overhead strength, back and core.
We work up to 95% on the clock for Front Squats, then Muscular Clean triples to test our fitness and energy being consistent in the turnover. Then a fun challenge with Clean from Mid-Shin + Front Squat + Jerk, this will be great for keeping the weight in the legs, delivering excessive energy through our posture, then performing the Jerk with fatigued legs, this will require a full commitment to finding our shapes with loads of energy... Conditioning works our leg power and coordination.
Snatch Balance first - keep the bar still and drop straight under with a physical lockout, then Roll Unders lets us feel our engagement in the turnover, Press Behind Neck in Squat primes us to have strong hips and posture in the catch. Then we have 25 mins to play and set a heavy Snatch for the week. Should be a really great week's training!
Mike Causer - Head Coach