Starting the week with Snatch we first work on turn over, bar path and strength under the bar, before putting it back into some snatches at a weight that is comfortable but challenging. We finish the session with some classic core conditioning.
Bringing back the clean from launch, working on comfort at the knees. We also reintroduce straight legged dead lifts to start increasing the strength of the posterior chain. Then again some great core work to finish up the session.
We have some turn over strength and some light pulls to get the session started. Then we have some heavy clean from hip to encourage speed under the bar with a jerk to keep our skills sharp. A favourite of back squat to max to continue to increase our comfort under the heavy weights.
Some snatch grip deficit dead lifts working on shapes off the floor, we then have speed under the bar. Then a personal favourite partner realise Hang Snatch getting comfortable at the knees. Then some rotational work...
Snatch from Mid Shin working on shapes in the first phase of the pull and keeping the weight in the legs. Hard work but lots of fun. Then we have the CoW, then we have lots of arms and squats. This will be a tough but enjoyable session.
Super Saturday is all about priming all those key skills before testing are clean & jerk and hopefully set some new Personal Bests.
Have a great week of training
Mike Causer - Head Coach