First we prime our turnover movement in the upper body with Clean Curls - keep it close, keep the engagement in the shoulders, lean up into it and keep the wrists locked straight, up to something heavy for 5 here. Then Clean Pull plus Clean from Hang let's us get our positions in from the floor through the hip and stretching into the pull, before going back to the knee for the Clean - sit into the hips, keep your chest through, stretch through the hip with some power and keep those tight shoulders on in the catch before standing up nice and straight. Jerk Balance next will work our timing in the Jerk and conditioning in the hips, keep things steady and don't bounce around between reps, dip shallow into the hips, keep the connection with the bar and the shoulder, drive it straight and drop under, find some rhythm here for 10 reps. Jerk from the Racks will let us put that rhythm and connection into practise - feel the weight in the dip - hold it through the trunk and keep it on the shoulders as long as possible so you can drive all your energy into sending the bar straight up and drop under. Front Squats finish us up for 10 reps!
Press Behind Neck in Squat first - get nice and deep and stay still and stable in the bottom position - keep the hips down and knees forward to keep the back upright and stay engaged in the core through the full rep, have a play for 3. Then Snatch for a range of reps, should be a fun challenge starting with 4 reps and working up to singles over 80% - get your consistency in shapes and energy set and drilled all the way through - tight and braced from the floor, hold your position past the knee, energy through the hip and braced in the catch. Then 90%+ for Pulls with a pause at the Knee to really drill our positions through the middle of the pull, so really keep the posture tight here and use that to get the energy in. Skull Crushers, Alecknas and Half Hypers for our tricep, core and spine conditioning.
10 minutes to have a play with Overhead Squats first - get balanced under the bar, stay tight, hold the weight in the ribcage, keep the head and knees forward of the bar and stay tight as you sit it straight down, and stand it straight up. Then Power Snatch and Snatch combo to get some consistency between the two movements - set up tight, be strong and energetic with the pull through the hip and get the arms locked out fast as you drop under, then keep that energy in the Snatch, stretch right through the hip, turn under the bar from the hip and catch it low, have a play! Then a favourite Snatch from Hips, going over 80% today - get the posture on tight, keep the bar in the hip, keep the back tight as you dip then stretch up with some aggression, and stay tight in the catch. Front Squats go to 5's, before Sit Ups, Windscreen Wipers with Bar Hold, and Helicopters for our trunk and shoulder conditioning.
Muscular Clean will prime our turnover, look to find some energy and aggression through the middle and keep those elbows moving fast, Then into Power Cleans - look for lots of energy again through the hip so you can catch these nice and high, but be solid in that catch! Then Clean, Squat, Jerk a great combo to test our efficiency and energy - keep that same timing and aggression in the pull so that you land with balance and can go into the Front Squat with good shapes, get set for the Jerk on the way out of the squat, really drill the positions in the Jerk, get balanced under the weight and drive up through the heels, keep the bar on the shoulders until the last moment and work your timing - throw it off the shoulder enough to drop underneath. Then Clean Pulls with a pause at the Knee let's us work our conditioning to pass the knee in the pull, hold it tight at the knee, keep the weight in the legs, then squeeze and stretch it up through the hip. Dips and Pec Flies finish up for our triceps and pecs.
First we get some volume in with Clean with a pause at the Knee and Jerk, brace and set everything up from the floor, squeeze to the knee keeping some flexion at the knee so you're in a good jumping position, hold your posture tight, then get the movement back in again get the hips right through the bar, stay braced in the catch and stand it up without hesitating, set on the way up for the Jerk - keep your posture on all the way! Then we look for a heavy double with our Front Squats before going into Trunk Curl and Shrug for our core, spine and shoulder conditioning, Boxed Good Mornings and Pancake Stretch for those hamstrings, glutes and adductors.
First we prime with some Pulls to the Knee to work our positions in that first pull, get tight before you pull, then squeeze the bar up to just above the knee, keeping the weight in the legs and getting those knees back out of the way of the bar, but remaining flexed, make sure that bar travels vertically. Snap Unders next to work our confidence dropping under the weight and catching nice and tight, lift the feet and bring the knees to the armpits, and be strong in that lockout. Then we Snatch - 25 minutes to have a play and put everything together!
Secret Sundays will bring some mobility to address any niggles from the week, and get us fresh for the week ahead!
Mike Causer - Head Coach