Thank you to everyone that was involved in yesterdays competition. A great atmosphere from beginning to end. A very memorable and enjoyable day.
So we get straight back into training... This week is going to be fun and challenging, getting us ready for the christmas festivities and get ahead start on the new year.
We start the week with snatch balance. Looking to work on consistency in getting straight into our overhead squats with hitting 5 reps at 80%. Then we have some partner realise snatch from mid-shin, to really get the weight into those legs and work on holding our posture. Then we have snatch pulls, here I have been working on a system to verify the quality of each pull. Then we have some back and posture work with helicopters and superman holds (can work on a new name for these).
Shrug and clean curl, great combo to get those shoulders and arms going. Then we have Jerk balance working on stability and confidence in the spilt. Then for fun we have some Bulgarian style power clean & power jerk. Then some good old back squats with a slow down phase and a super quick up phase ;-)with a few heavy side bends to work that core.
Clean pulls with a pause at the knee. This will be great for working on keeping the bar nice and tight to the body. Then we have cleans in squat stance, no foot work. Here we work on keeping the bar close and a fast turnover. From the racks we then work on some heave jerks to get comfortable with getting that the bar off the shoulders and being able to cushion the bar after, this will ensure a straight drive phase. Then some tricep work to finish.
To get everything firing we will start with press behind neck in squat.. Then we are going to play with some snatch triples. Should be a bit gassy. Then we are going to try out some barefoot front squat to work that mobility and aggregate the shapes. Then we have core to finish.
To warm-up we have the CoW. To work on bar path, turnover and speed through the hips we have muscular snatch. We then have snatch from mid-thigh. We finish with some heavy back work.
We have a couple of priming exercises that should be fun before hitting a heavy clean & Jerk
Don't forget to hit some mobility of sunday to get you ready for Christmas week.
Have a great week.
Mike Causer - Head Coach