Bank Holiday Open Gym session kicks the week off with Snatch. We have Snatch Pulls to the knee to condition our pull from the floor, holding positions tight to the knee for a triple - hold the weight with the back, lift it with the legs, and keep the spine long. Then we put that discipline into practice with Snatch from mid-shin, deadlift up to the hip, push down to the mid-shin - check your posture here then go! Then moderate Back Squats to find our shapes and rhythm in the squat, finishing with a favourite core exercise - crunches over the roller with partner ball throw - use the abs not the arms!
Clean Curls with a pause at the chest to help us slow this movement down and condition the phase that we might normally be tempted to flick the bar at… keep those wrists tight and elbows back! Hang Clean and Push Jerk to work our acceleration from the knee, and Push Jerk to drill our bar path, leg drive and timing getting under the Jerk. Push Press behind neck will further challenge our timing, small dip, lock the knees, squeeze the glutes, and shrug into the press to make this one fly. Conditioning is hamstring and adductor focused with Good Mornings and Hand Walk Out Stretch to work our adductors dynamically.
First up Clean with Pause at Knee and Jerk, focus on getting a strong pull from the floor to find a nice position at the knee, then drive the legs to put the energy back in through your tight posture, get right through the hip and stretch it up and you should land it with balance to transition smoothly into the Jerk, focus on balance, and a strong drive phase here to throw the bar to arms-length before getting under. Muscular Cleans next to work on our timing through the hip and getting some aggression in the upper body to get the elbows through. Next a challenging 3 singles in Back Squat to keep that strength going, and Alecknas to finish up for the core.
Narrow-grip Overhead Squat kicks us off with a mobility challenge, then Snatch Pull plus Roll Under to work on stretching up enough from our pull to get under the bar, working our awareness and avoiding the temptation to pull too much! Use this one to build your awareness of where you need to stretch the bar to in order to get under it.... Then a test with heavy Power Snatch for a single - a great challenge if we keep the pull work from earlier in mind… get enough height on the bar to get under it sharply, lock out before the feet hit the floor, don’t jump too wide, see how you get on. Carry that through for 3 Snatch doubles at that weight, maintain the sharpness and this should allow for a great rhythm. Advanced Skull Crushers, Bench, and Dips for a bit of chest and tricep conditioning!!
Clean Grip Snatch to start, we should be nicely warmed up for this from the Overhead Squats in the week, so have a go…. The trick is to stretch the arms right through the middle of the body, still finding the hip, and get down sharply. Then Snatch Pull plu Snatch from the hang to drill our rhythm and timing in the pull and positions at the knee, a chance to play with this one. Snatch Grip Deadlifts to challenge our strength with a wider grip, working into a surplus that if executed strictly should really give us some confidence in the pull and condition us. Gorilla Rows, Helicopters and narrow grip PBN to condition our back and shoulders.
Super Saturdays! Set a heavy Snatch and Clean and Jerk! A good chance to put what you’ve learned in the week into practise - as always be clever with your warm up sets and let yourself feel the positions in the early reps, then give yourself a challenge...
Secret Sundays will offer some more weightlifters-yoga flows, as well as specific mobility for any problems the group has!
Mike Causer - Head Coach