Front Squat triples first to start our squat program for the week off. Then we prime our positions and strength for the Pull into the turnover with 5 Klokov Rows and 1 Row Snatch. Next Snatch Pull plus Snatch getting us to find consistent energy and shape in our Pull then going into the full movement. We finish up conditioning our posterior chain, back and shoulders.
A good challenge for our posture and acceleration first with Clean from Mid-Shin and Jerk, working through a range of targets to help us work that energy through different weights. Then Power Jerks for some good volume and fitness, work on your rhythm and timing and extension through the hip. Then we practise our positions in the Pull with Multi-Height Pulls - a chance to focus on our shapes off the floor and through each position. We finish by conditioning our core.
Power Clean doubles first, working to 80% and a chance to stay powerful, aggressive and fast in the movement. Clean with a Pause at the Knee and Jerk is a great chance to work on our strength and position as we pass the knee, push the knees out and feel the weight in the legs before carrying on. Our Squat program is Back Squats at 90%+ for a double before we have a go at the LOWA power circuit.
Power Snatch from Hang first will get us to work on accelerating through the hip into a high pull and dropping to the weight. Then we have 20m to Snatch, working through a range of rep and weight targets, keep the energy high and look for good body height and power. Then we have Multi Height Snatch Pulls to drill our positions before a Clean Curl and Military Press combo.
Front Squat doubles gets us started, then a nice combo of Snatch Balance plus Overhead Squat to target, a chance to work on our body and bar positions being vertical, and eccentric strength in the squat. Snatch from Hang doubles is great to get us working on our positions and power from the knee, before we finish off with the LOWA circuit at 50%.
We prime with Muscular Cleans for our turnover, and Jerk Balance to develop our positions in the Jerk, then 20m to put the week's work together with Clean and Jerk, before we finish with some heavy Pulls to the knee.
Mike Causer - Head Coach