We start the week with Clean & Jerk. We mix up our clean curls with a shrug and curl. This is to help link the 2 movements. Then a favourite with Clean + Squat and Jerk, this is to work on conditioning and stability in the squat and the transition between the clean and jerk. Then some back squats Bulgarian style with pause. The some quick lockout work with skull crushers.
Starts with snatch grip deficit dead lifts. This is to develop our strength off the floor. Then we have snatch from hips in squat stance. This is a great exercise for developing speed and timing under the bar. Then some back conditioning work with Gorilla Rows and Helicopters as a super set. We finish with a quick power circuit, lots of fun..
We have Snatch Balance, this is to get comfortable holding big weights over head and sitting straight into the squat. This is followed by snatch from mid thigh. This helps to emphasis the jump and catch phase of the lift. Then some more back squat. Pretty straight forward with 10% over PB Clean from 3x3. Some moderate by high rep leg extensions for getting those lower abs firing,..
Power Clean from Mid Shin + Push Jerk, is an awesome exercise for developing core strength and shapes. Clean pulls to launch are being used to develop strength and shapes off the floor. Then we have Good mornings, to get the hamstrings working. Primary aim is to develop range of motion before load. ;-). Have some high rep prone rows to help thicken up the back. Followed by side bends to also work on our posture.
Quite a simple day, Heavy pause cleans. really work on tight shapes at the knees. Then heavy jerk from the rack, looking to develop the confidence and shapes. Some light squats working on speed out the bottom. Then we have the complex of the week. Always fun...
We prime the body and movement by Drop under, Snatch Balance and snatch pulls. Then we put it into a heavy snatch..
This will be a great week of training,
Mike Causer - Head Coach