So here we are post competition. It was a fantastic competition with an electric atmosphere, which for me makes the most exciting lifting. So thank you to everyone that was a part of that. Pencil in December 12th for the next one.
Clean & Jerk day starting with Clean curls to start build the strength of the elbow and that turn over. Then we have a relatively light clean pull + clean. Here we are working on shapes and posture, especially at the knees. Heave Jerks are to help get those shoulders move and learning to use the legs to cushion the weight, which will help with the drive phase of the Jerk. We will also see if we can introduce Korean Dips, very tough but think these will be good for us.
Snatch day starting with snatch balance, very getting comfortable staying under the bar (Tom make sure you do these). Then we are back to some fitness work with 15 rounds of snatch, make sure you bring a towel for this one. Then Military Press to thicken up those triceps, before some more Bulgarian influenced prone rows.
Some more arm work, then partner release snatch from mid thigh, get comfortable with the posture and position and make it a little more interesting ;-). Then I've introduced a new back exercise straight arm rows. Then some Pause squats, we are looking to also develop our spotting skills to get ready for some heavy squats over the up coming weeks.
Starting with Jerks with out dip to get that sharpness under the bar. Then power clean, front squat and push jerk, working on some coordination. Then hang pulls with partner release, here we introduce a new training aid, think you'll like this.
More Fitness with 15 rounds of Clean & Jerk, then we have a surprise complex of the week (CoW). Then some heavy Gorilla Rows and Alecknas.
We start with some priming exercises, then 20 minutes of snatch, then 10 mins of Front Squat to set some 1 rep Maxes.
I'm looking forward to this weeks training, should be a lot of fun...
Have a great week guys.
Mike Causer - Head Coach