We start with Snap Unders to get confident dropping straight under the bar, get tight and set and drop! A good chance to play and see what you can get up to. Then a fun challenge with Snatch from Mid Shin with no footwork - get set in your squat stance, bring the bar up to the hip with good posture, get the chest through and let the arms hang long but strong, push down past the knee keeping the chest through, sit it right down in the mid-shin position and feel the legs before driving it back up through the heels, get the hips right through and pull yourself under the bar. Back Squats next for a double, see if we can put the recent work on pace and positions into action! Then targeted Push Press Behind Neck will work our timing into the press, and Helicopters for our back and shoulders.
Muscular Clean from Mid-Shin to begin, get your posture on, keep your positions all the way down and look to really keep it tight and get the hips through before finishing with an aggressive stretch and turnover with the arms. This one will be a great test for us to get consistent with our shapes and commitment to posture to direct energy! Then some moderate Pulls to Knee - get the chest through, keep the shoulders tight, feel the legs and get some solid consistency and pace going! Then we look at keeping that position going at the knee some more with Clean with a pause at the knee and Jerk. Keep the same control and pace from the floor, put the brakes on at the knee and hold your positions tight before driving the energy back in, squeezing the bar up from the knee through the hip and into the turnover, then stand it up, keep those hips under in the drive and fast arms as you drop under. Boxed Good Mornings, Skull Crushers and Side Bends to condition our glutes, hamstrings, triceps and core!
Clean Curls kick us off working that turnover movement and conditioning, squeeze it back, stretch it up and keep the wrists nice and straight. Power Clean and Power Jerk will get us nice and sharp moving around the weight and getting the energy in, keep a good pace and positions to the hip, work that aggressive turnover, then set for your Jerk, work on a strong shallow dip, drive up with good tight positions sending the bar straight up, head through and catch, 8 rounds to do something heavy! Then Hang Clean will look at that position at the knee, get your posture set, push down to the knee, stay engaged and brace with the chest through then squeeze the bar up and drive through the heels, accelerate through the hip, and get under. Back Squats for 10 now, have a look at how those positions are going! Alecknas and Half Hypers finish us up.
Heavy Muscular Snatch to begin, get the pace in from the floor but brace and hold your positions and stay braced all the way up, get the hips right through then get the elbows under strong and fast in the turnover and finish nice and tall overhead! Then Hang Snatch to target to work us through some reps getting those positions in at the knee, should be a good weight to challenge us here, open up on the singles if it's looking good! Snatch Pulls with a pause at the Knee next, work on pace and energy here - keep the bar path and positions solid too, a chance here to push the weight up a bit if we can keep the shapes nicely. Dips and Gorilla Rows will help our lockout, back strength and start position.
Power Snatch first will get us nice and sharp, get through the hip, turn under with aggression and lock out nice and fast under the bar, see how you get on here! Then carry that into your Snatch, stay sharp as you work through the targets, keep those positions, brace, hold tight and get good pace in past the knee, finish the leg drive off through the heels, and keep the energy high and consistent and this should be good. Back Squats for 5 today, hold those shapes! Then Pec Stretch with a band and Pancake Stretch for our mobility.
Drop Unders first to sharpen us up under the bar, stretch up and drop straight down! Jerk Complex next will prime us overhead working through the movements, use the kegs, keep it tight, and get a rhythm going. Then Jerk with no dip, work on just dropping straight under the bar and lock out overhead! Then 20 minutes to work through our Clean and Jerk! Keep the shapes going, use the posture, and have a crack!
No Secret Sundays this week, as the team are away at World Masters Champs!
Mike Causer - Head Coach