Starting the week with Snatch. First we work on some upper body strength with curls and press behind neck. Then we move on to Snatch Pull Snatch from hang. Aiming to develop body shapes and power through the hips. Then we have more front squat to max before dropping down to some working sets.
We have Clean from hips + Power Jerk working on the jump phases of both lifts, here we see how heavy we can take this. Then we have Jerk balance working on foot and hip positions under the Jerk. Then we have some strength work with Prone Rows and Apti holds.
We continue with Clean & Jerk and get stuck into Clean & Jerk with and pause at the knee to really develop our strength at the knee. We then have Clean pulls to bands.. Here it is a must that your posture off the floor is stop on. First setting a 1 RM for the day and then dropping down to work on our strength. Then we have lockout and ab strength. Make sure that your military press are properly locked out..
Back to Snatch starting with snap under for develop speed and position under the bar. Then moving on to snatch from mid thigh, here we are working on our conditioning with lots of heavy sets. Then on to heavy back squats and some high rep helicopters to get those shoulders burning.
We have muscular snatch, working in the speed and strength through the hips. Then we play with some power snatches, first setting a 1 RM then dropping to 70% to work on some speed. We have a great complex of the week and some ab work to finish.
Super Saturday goes back to backs with Snatch & Clean & Jerks in the same session.
This will be a great week of training...
Mike Causer - Head Coach