Cleans start us off this week with 8 minutes to have a play with Muscular Cleans, get set tight from the floor, stay strong as you pass the knee, get into the hip and stretch up locking the legs out and bringing the elbows through fast! Then 5 singles at 85% of Clean with a Pause at the Knee and Jerk, pull strong and straight to the knee, hold t there for a 2 count making sure you're holding and sitting into the weight, then stretch it up through the hip, and get set for that Jerk on the way up, strong hips here and work that timing into the drive - stretch up and snap under. Back Squats we go to a double at 90%+, 2 rounds here - let t be natural but keep those shapes! Alecknas, Back Extensions and Dips to work our core, back and lockout.
First 10 minutes to have a play with Overhead Squats - get balanced, hold the weight in the ribcage, keep the head and knees forward of the bar and stay braced all the way down and up, see what you can get to here. Snatch from Mid-Shin t a range of reps next will challenge our postural strength and consistency, get tight, deadlift up to the hip, lower it to the Mid-Shin - get balanced here and stay tight and you drive and stretch back up through the hip, stay braced as you receive the bar and keep the hips under as you stand. Heavy Snatch Pulls to Knee next to really drill our shape and conditioning from the floor, get tight and braced and get the legs engaged before you pull, then squeeze up to your knee keeping the bar travelling in a vertical line, stay in the legs at the knee, keep your chest through and shoulders on! Skull Crushers and Half Hypers will condition our Triceps and back.
Power Snatch with a Pause at the Knee will let us work on that posture at the knee, and then getting a good strong pull in from there, keep things tight to get the power in, push through the heels and get the hips right through, get that lockout working and catch it above parallel! Then Snatch from the Hang will let us carry on that sharpness, posture, and power along with dropping to the bar after getting the hips through! Back Squats go to 8, be smooth and let the timing be natural but don't give up your posture and hip position! Then we look at max reps Military press at 30%, should be a fun challenge! Before conditioning our hamstrings and obliques with Boxed Good Mornings and Side Plank.
Heavy Clean Curls will work our upper body movement in the turnover, shoulders back, shrug it up and lean, keep it close, get those elbows back, keep the wrists locked and get the elbows through at the chin. Hang Clean and Jerk will work on our posture at the knee and power through the hip, sit into the hips as you push down to the knee, stay braced and stretch up get the hips over the heels and shrug into that turnover before dropping under, stay tight as you receive and set the Jerk up on the way up, stay braced, shallow dip and strong stretch up before catching. Then 10 minutes to play with your timing and movement with Push Jerk from the Rack, get braced, wide feet, shallow but strong dip then drive and stretch it straight up and press yourself under, should be fun! Clean Pulls from the Hang will let us work those positions with something a bit heavier and find some good rhythm for 5, make sure you're focusing on moving the body, stretch right out and keep it strong at the top of the pull, make sure you finish through the heels. Sit Ups over Roller and Helicopters for our conditioning.
10 minutes to have a play with your Power Cleans, set tight, find some pace but keep good posture past the knee, get the hips right through and keep a good connection with the bar, find some aggression and power in the turnover and a strong catch. Then Clean, Squat, Jerk to get us working on being efficient and consistent with energy, get the posture and shapes working for you in the Clean and you'll go in to the Squat with some strength, keep the shapes on and set up for the Jerk on the way up, brace and hold the weight with balance, get a big drive from the legs, stretch up and get under. Then we look for a 3 rep max with Push Press Behind Neck, stay tight, knees out in the dip, strong drive up and finish that leg drive off before pressing it up, see what you can get up to here. Moderate RDL Stretch next for the hamstrings before going into our Back Squats for 4, if it;s looking good knock the weight up...
Snap Unders first, get balanced under the bar and keep it still, lift the knees to the armpits to drop under, keep the head and knees forward and work on a strong lockout. Muscular Snatch next to get our timing through the hip and work that turnover. Then we put it all together for 20 minutes of heavy Snatch! See how it feels today...
No Secret Sundays today!
Mike Causer - Head Coach