Clean from Hip first, a great movement for getting power through the hip and holding our positions going into a physical turnover - working a range of targets here so a good chance to work on consistently hitting our shapes with energy. Then Front Squat and Jerk to work on the transition into the Jerk, get the posture set before driving up. Back Squats we go to 10's before conditioning our trunk and core.
First we have a play with a favourite movement Clean Grip Snatch for doubles, getting us to pull long through the middle and using our glutes to come up out of a deep catch position. Then Snatch from the Hang to get us to develop our posture and condition at the knee, stay over, use the posterior chain, still look to find range in the pull before catching. Snatch Power Pulls with a Pause at Mid-Shin lets us work on our posture through the whole pull, pausing just as we've moved the bar from the floor, keeping the hips low and holding tight shapes to get the power in at the top, should be fun! Romanian Deadlifts and Helicopters to finish.
Overhead Squat first we look to get a triple at our PB Snatch weight, then Snatch with Pause at mid-thigh focusing on our balance in that position, engage the hamstrings to hold position and feel the weight evenly in the feet, have a play with the weight.. then Back Squats for 5's before we condition our back and shoulders.
Hang Clean first, great for getting energy into the pull from finding a strong position at the knee, then we work on finding a 3RM Push Press - getting some volume in here too so don't rush straight to max... Defecit Clean Pulls to Knee will be great for working our positions from the floor, work on controlling your ankle flexion, and keep the weight in the legs and the back tight and chest through. Military Press, Squat Jumps and Step Ups with Overhead Hold will work our overhead conditioning and mobility.
Clean Curls first to prime our turnover, then we work on speed with Power Clean and Power Jerk, then a favourite complex Clean plus Front Squat plus Jerk to work on getting energy out of our fatigued legs for the Jerk - keep the shapes solid and be efficient in your movement with the Clean and Squat and you should do well here. We finish up with a Friday favourite the LOWA circuit.
Push Press Behind Neck plus Snatch Balance first works our balance and vertical movement, then 5 Klokov Rows + Snatch will get us to loosen the elbows and pull high before going into the turnover, then 20 mins to work on Snatch before we go to a heavy single Back Squat.
Mike Causer - Head Coach