Starting with some Apti-style drop-unders working on our speed coordination under the bar, then some heavy pulls to work our shapes off the floor. Then making sure we’re still using our leg drive from more limited positions and getting right into the hip with cleans from the mid-thigh, with squat jerks to challenge our mobility and continue the Apti theme. Then some conditioning for the core, back and shoulders.
First working our strength stretching through the core with some standing Snatch curls, then a favourite working some Klokov rows for upper body conditioning, then a Snatch Balance/Snap Under combo to challenge our confidence and strength receiving the bar, then we work our postural strength with some heavy Snatch Pulls and Snatch from mid-shin - this one should be a fun challenge! Finishing off with some max-rep military press - see how many reps you can get!
Roll unders to start with to build some conditioning in the turnover, keeping these ones slow with a pause at the sternum to check our positions before moving under the bar, then some heavy heave Jerks from the rack to focus on our posture and strength in the drive phase, then another challenging combo of Clean, Front Squat and Jerk to encourage us to be efficient in the clean, and pre-fatigue the legs for the Jerk encouraging us to commit to the shapes we developed in the warm up exercises. Finishing up with some back and chest conditioning.
A last chance to test ourselves for 2015! Bulgarian style Snatch and Clean and Jerk, with a bit of priming work in the form of Muscular Snatch to work our timing through the hip, and some Clean pulls working on speed past the knee and leg drive. Crack on! See if you can finish the year on some new numbers!
Secret Sundays Mobility + Open Gym, great preparation for the New Year or recovery from your New Years’! Or a chance to get the lift you missed on Thursday in an Open Gym session ;-)
Mike Causer - Head Coach