October 2nd - October 8th 2017

Monday
We start the week with Clean plus Heave, working on feeling the weight in the legs in the dip, and a strong and straight drive to stretch up into the Heave and feel our positions at the top. Power Jerks from the Rack will let us work on driving straight up with power and acceleration before dropping to the weight. Our Back Squat program this week starts with heavy singles, before we condition the back, shoulders, glutes and hamstrings.

Tuesday
Snatch Pull plus Muscular Snatch will be great for getting us to find good shapes, power, proximity, and acceleration in the Pull before taking that into the turnover. Then we work a Snatch wave, letting us work through some volume and test our energy and consistency through the numbers. Multi Height Snatch Pull next - this week we add an extra rep to the hip, so this will be great for getting us to feel our positions through the whole Pull. Then we finish with some core conditioning.

Wednesday
We start with our Squat program, today it's Front Squats with a double bounce, getting us to condition our strength out of the hole, then Power Snatch singles to work on our acceleration, height in the Pull and catching high. Then Snatch plus Snatch from Hang will be a fun challenge to get the same energy, speed and height through the hip in both movements. We finish with the LOWA power circuit.

Thursday
We start with Power Clean and Power Jerk, staying sharp and fast through both movements, with a snappy transition between the Clean and Jerk, and working our speed. Then Clean and Push Jerk we look to stay sharp in the Clean then really drive and stretch into the Jerk through our heels - looking for plenty of hip power before pushing ourselves under the weight. Power Pulls plus Hold at Mid Shin will be great for getting us to keep the weight in the legs, and feel that position at the mid-shin with our hips low - should be a lot of fun.. Then we condition our lockout and turnover.

Friday
Muscular Clean first to prime our turnover, looking for speed through the hip to take into the next exercise. Clean and Jerk from the Hang will get us to focus on the position at the knee and accelerating through the hip. Our Squat program today goes to doubles, before the LOWA circuit to finish.

Saturday
Super Saturday! A chance to test out both lifts this week, always a great atmosphere on a Saturday so today is a fun chance to have a play with both lifts with the team.

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