We start the week with Clean & Jerk. To work on bar path, timing and the drive phase of the Jerk we have Muscular Clean & Push Press. Then we have Clean from Mid Shin & Power Jerk, working on posture from the floor and being consistent with the Jerk. Then we have some upper body conditioning and strength.
Snatch pull from launch to get comfortable with the launch position. Then we have some fitness work with 5 rounds of moderately heavy snatches. Then some triceps work to help with the lockout.
Snatch curls to strength the turnover phase, followed by roll under adding some extra skill to this. Snatch from Hang working on strength at the knee.. Then some heavy back squat to develop our strength. Some basic core work to finish.
A favourite of mine, the Hang pull + Hang Clean & Jerk. Some straight legged dead lifts to hit that posterior chain. Then some abs and back work.
We have some heavy doubles and lots of them, followed by some Bulgarian styled Front Squat and then the complex of the week.
We start with snatch balance and Snatch pull, Snatch to prepare us for some heavy snatches.
Have a great week training, this is going to be a good one.
Mike Causer - Head Coach