Well done to everyone who competed at the comp yesterday! Another great atmosphere and lots of great lifting.. now back to training!
Snatch Balance starts us off, have a play with this one and work your confidence getting under the bar, stay balanced and braced and lock out sharply in the bottom. Then we go to targeted Snatch with a pause at the knee, 5 doubles here at 70% - keep things consistent and sharp between both, this will work our conditioning at the knee, so pull straight and smooth to the knee, hold it for a 2 count, then get the energy back in by holding your posture, drive up, hips through and a strong catch. Then we're on to Back Squats - this time the focus is on speed... slow down fast up! 3 seconds down, and any slower than 3 seconds up is a failed rep.. this should be a fun phase! Alecknas and Helicopters for our core and shoulder conditioning at the end.
We start by working through a range of targets with Cleans from the Mid Shin, always a fun challenge! Get your posture set at the top, hold tight on the way down to the mid-shin, pause and stay braced before driving the feet through the floor and stretching up through the hip, turn yourself under the bar and catch nice and tight before bringing it up. Then we go to the racks for Push Jerk, a chance to play here and work on feeling that timing in the Jerk, strong and tight out of the rack, wide feet, steady in the dip then drive all the way up smoothly to launch the bar off the shoulders enough to push yourself under into the Jerk, really feel this one and get your rhythm in. Then Clean Pulls with a pause at the knee, taking some momentum out and working our posture and conditioning at the knee, using that to get the energy back into the pull, 5 reps here so keep it rhythmic and energetic. RDL stretch for the hamstrings and Jump Squats for our power at the end.
Muscular Clean from the Hang will get us to be strong from the knee, really stretch up and get the hips right through, finish off with a strong shrug, get the shoulders and elbows back, hips over the heels and finish it off nice and tall. Then Clean and Jerk with a pause at the knee, this will be a great chance to work on getting really sharp and getting lots of power in from the knee, get the hips right through and be physical in the pull so that you'll land it with balance and be able to stand it up with confidence for the Jerk, hold everything tight, find that rhythm in the dip and drive and get under with purpose and speed. Back Squats next to carry on our work with speed and timing here - getting powerful out of the bottom for 3. Skull Crushers plus Advanced Skull Crushers for our lockout and Seated Military Press to get us to hold a solid shape in the press for conditioning at the end.
Press Behind Neck in Deep Squat for a heavy triple first, challenge yourself here but make sure you're stable and holding a good position in the squat. Snatch from Mid Shin next will keep us drilling that posture, stick to your shapes and stay braced, balance and feel your feet when you go to the mid-shin, then drive and stretch up, hips through, before a strong catch. Snatch Pulls with a pause at the knee next to condition us at the knee, keep your positions tight and find your rhythm, high volume here so this will be great to work our fitness and ability to keep everything on. Seated Good Mornings and Pec Flies for the hamstrings and chest.
We start with Power Snatch from the Hang, feel all those positions we've worked in the week and see if you can use that with some aggression to get under something heavy here, make it really sharp, should be a fun exercise! Then we go to Snatch doubles, a good chance to put everything together, get smoothly past the knee with some pace but holding your shapes, get the hips over the heels, stretch it right up and find a strong lockout, stand it up nice and steady keeping things tight. Back Squats for 10 with the usual rules of engagement... steady down, fast out! Gorilla Rows, Oblique Twists and banded Pec Flies at the end for our conditioning.
Clean Curls will condition and drill the movement we want with the arms, keep the shoulders back, bar close, straight wrists, elbows back and strong up to the chin. Heavy Clean Pulls to the knee will let us work on getting smoothly to the knee with good posture and pace, feel the feet and drive through the floor. Clean Grip Overhead Squat will get us firing our glutes and working the shoulder mobility. Then we go into 20 minutes of heavy Clean, Front Squat, and Jerk, mixing things up this should be a great test for us to hold our positions and get the energy in through that! Crack on!
Secret Sundays will keep us in good shape working on mobilising all those positions we've hammered in the week!
Mike Causer - Head Coach