First up we focus on our turnover, and in particular using the power position at the knee to deliver energy into the turnover with Muscular Cleans with Pause at the Knee. Clean and Power Jerk next, keep the movement sharp here and work on hitting your positions through all parts of the lift. Our squat program today is Back Squats for 5's at 90%+, then we condition our upper body through a good range of movement in a fun circuit.
Heavy Overhead Squats first for singles, work on depth and keeping the knees forward. Then Snatch from Mid-Thigh, where we get to work on a range of targets allowing us to look for consistent energy and on hitting our positions hard. Snatch Grip Deadlifts next allows us to develop our strength and positions in the Pull, work on moving the knees wide to allow the bar to travel straight up past the knee, keep the chest through and get the hips through at the top. We finish up with some conditioning for the trunk and core.
We start with our Squat program, today it's Front Squats for 3, then we move on to Power Snatch doubles to target, try to keep the movement fast and sharp. Snatch from Mid-Shin lets us work on delivering that sharpness and power using our posture from a more challenging position - today we work to target with a chance to play at the end. We finish with the LOWA Power Circuit.
First up we have 15m to try to set a 2RM Clean, then we work on Push Jerk for 5's, a great chance to feel the rhythm and flow of the movement. Clean Grip Power Pulls lets us work on our body height so stretch up tall into the movement, keep your elbows high, and make sure the bar passes the belly button. Conditioning today is for our back, shoulders and posterior chain.
Power Clean and Power Jerk will get us to work on being powerful and sharp, keep a tidy transition between the movements and work on speed. Clean plus Squat plus Jerk gets us to be skillful at holding our posture and moving smoothly through each movement, a great one for fatiguing the legs before the Jerk so make sure you keep your focus. Our Squat program goes to Back Squats for 3's today before we go to a heavy LOWA circuit.
We prime ourselves for Snatch today with Klokov Rows to get the elbow position drilled in, then 3 Push Press plus 2 Snatch Balance plus 1 Overhead Squat to get our mobility, stability, power and positions ready. Then today we work on 8 sets of Snatch at 85% before going to the Blocks for Pulls.
Mike Causer - Head Coach