This week we look ahead to the club comp on Saturday! Weigh in is 9am, and lift-off from 10.30... now let's get ready with some training!
Today we will work out our start weights... your coach will help you plan out your warm ups to get to your opening weight efficiently and effectively, then it's a chance to hit that weight and make sure you're happy! 10 mins for Snatch, 15 for CJ, maybe a chance to see how you like hitting these under competitive conditions! Should be fun.. Then we finish up with some Front Squats, looking for a triple here!
Muscular Clean will keep us sharp in the turnover, work on positioning in the pull, timing through the hip, fast elbows through finishing stretched up nice and tall with the bar, have a play....keep it sharp. Power Clean and Power Jerk up to 80%, work on speed and shapes, and getting confidence in the weight and keeping it moving at a good pace. Good Morning Box Squats next for range and rhythm... flow in an out of the movement so you have a good feel for your limits, and you can find that end range and come straight out of it. Jerk Balance for 10 will let us get the rhythm in for the Jerk, and find some nice timing coming out of the hip, light pancake stretch to also work that range in the adductors, don't push it..
Today we drill those warm ups and go up to our last warm up weight, a good chance to get familiar and comfortable with your routine, practise bar approach, and anything else you want to get settled with ahead of Saturday. Then we have some Back Squats for 4's and a chance to have a play!
Press Behind Neck in Deep Squat - keep those hips low and still, don't bounce into it, then you can work that stability in the bottom position. Power Snatch next to target, to keep sharp and let us work on speed and confidence with the weight. Then some Snap Unders to keep us sharp moving under the bar, before Walkouts and Lunge and Hamstring Stretch for our adductors and posterior chain.
We have Snatch then Clean and Jerk working on speed and sharpness, make sure we're moving well and can hit our positions cleanly and with energy. Then we work some Fvront Squats before finishing up with some mobility to make sure we're in good order for Saturday!
Time to put it in to action! The comp will be a great test and experience putting our training into context. Weigh in will be at 9am, lift-off from 10.30 and groups will be planned on the day. Get your Snickers, and get ready for a fun day of good lifting!
Secret Sundays will be on to help us recover! The adrenal system is bound to have taken a hit... so today will be about resetting!
Mike Causer - Head Coach