We start with Front Squats - working at 70% for 5 reps today, then into Power Snatch where we're working up to a heavy single before dropping down for some volume from there, focusing on our speed and sharpness in the movement. Then a favourite Snatch from the Hip - this lets us get some power through our extension and work on holding good positions before shrugging and pulling under the bar. We condition our core at the end.
First up Clean doubles with a Pause at the Knee - work on improving your movement with each set today, hold the posture solidly at the knee, keep the hips in place and drive up, also stay tight in the catch too. Push Jerk today will work on our timing and rhythm, a great chance to feel your movement under the bar so really stretch into the weight and find the right time to lock out under. Clean Grip Power Pulls will focus on body position, so be smooth and keep the hips low before extending and finishing with plenty of physicality in the Pull. Conditioning works our back and shoulders.
Muscular Clean first to get our power, timing and acceleration through the hip primed before going into a physical turnover - 5m to have a play here so keep it snappy. Then a mix of singles with Hang Clean and Power Jerk, working on our shape and movement from the knee in the Clean and driving the bar straight and with power before we catch in a balanced position in the Jerk. Back Squats we have 8's today before the LOWA Power Circuit.
Overhead Squat with Pause at Parallel will be great to test our stability and knee position, working on triples and pausing for 5 seconds on the way up - this should be fun. Snatch with a Slow Pull to Mid Thigh will get us to challenge and feel our positions all the way through the Pull - primarily keep the chest through, weight in the legs and hips low before putting the speed in with a good hip extension and stretch to finish the movement off. Snatch Grip Deadlifts next to work our strength in the Pull, should be a great challenge to keep the posture strong for 10. Conditioning today really works our upper body movements.
Front Squats first working at 70% for doubles, then a great primer of 3 Push Press (Snatch Grip) Plus Snatch Balance to help us stay strong through the movement and work on a nice vertical bar path too. Then we work on our positions from the knee and through the hip with Snatch from Hang to a range of targets before the LOWA Circuit.
Row Cleans are first, these will get us to be strong in the Pull and turn to the weight, then Jerk with Pause at Eyebrows to help us find stability and stay strong high into the drive phase. Then 20 mins to play with Clean and Jerk doubles before we have a play with some Pulls from the blocks.
Should be a great week's training!
Mike Causer - Head Coach