We start the week with Snatch. We have a new exercise, muscular snatch with no heel lift. This is to help get the hips through more on the pull and more stability on the turnover. Nice exercise to loosen up with. Then we have snatch into the hips, this is great for getting the rhythm of bringing the bar through the knees and into the second phase of the pull. Then we have snatch doubles, working on consistency and shapes. Then we have some Bulgarian style Front Squats, setting a 1 rep max before dropping done for some working sets.
Is Clean & Jerk. We start with the shrug and curl to working on the strength and co-ordination of the shoulder girdle. Then a favourite of mine. Clean Pull Clean from Hang with a Jerk to finish. Here we can play and see how far we can take it. The Pull really helps get you prepared for the Clean by getting really clear how to get the bar over the hips. Then a quick upper body complex. Hitting the upper body from each main angle.
We also have sprint club, preparing for a power pentathlon.
We start with some jerk skill, using Jerk balance and Jerk no dips to get familiar with the positions and the speed needed to get under the bar. Then Clean from Mid-Shin doubles. This should be hard work, but fun. Then we have some heavy front squat working on positioning and strength. Then some side bends to wake up those obliques.
Back to snatch. We have some priming exercises to work squat quality, using press behind neck in squat and Clean grip snatch. Then we have multi-height pull + snatch. Here we are working on positional strength and shapes before putting it back into a snatch. Then we have heavy alckenas and high rep helicopters.
We have the complex on the week, working on fitness and shape. Then Snatch from hang, *missing from program (PB SN x 1.05) x 0.95) a.x0.9)x0.8) 1x3, b.x0.95)x0.8 1x2 c.x0.95x0.851x2 d.x0.85+3x1), this works on acceleration and power from the hips. Then some heavy snatch grip deadlifts. It is important to only add load if the shapes look good. Then to finish you abs and triceps.
Test day. Here we are doing snatch, clean & Jerk. We'll take bodyweight to work out your current max Sinclair score. We also have sprint factory to work on general power and athletic conditioning.
We have secret sundays to work mobility and general conditioning.
Have a great week of training.
P.S. Just to let you guys know that we offer some Open Gym Sessions through out the week. These are sessions designed to work on your weaknesses and additional conditioning.
Mike Causer - Head Coach