This week starts with Multi Height Pulls to highlight the positions of the Pull (Mid-Shin, Knee, Full) at a moderate weight so make sure you’re sharp hitting those shapes, then a favourite Clean from Hip in Squat and Jerk, further developing our work on stretching up and pulling under the bar, then Back Squat with a slow eccentric phase to challenge our strength and control.
Clean Grip Snatch first to test our mobility for a triple, find your rhythm, get through the hip and stretch the arms straight up the middle of the body and this should be a nice warm up if kept light and sharp, OHS working your grip in if that’s too much! Then Press Behind Neck in Squat to prime the engagement of the back and strength and control in the hip, keep your hips down and don’t bounce around. Then a new one Snatch Pull and Snatch - pulls from the hip, then hang, then full Snatch, the first two pulls should prime our positions and commitment to finding the ideal posture at those points, executed with control and energy, so we’re confident of where to go after we reset for a full Snatch from the floor. Finishing up with Military press and Alecknas for our shoulders and core.
Snatch Curls in Squat to condition our turnover and control at the hip, keep the hips low, core tight, make sure you’re curling the elbows under the bar and punching through, then roll unders - keep a good rhythm here and demonstrate control at every point, drop straight down. Snatch Pull plus Snatch from Hang to work on getting the bar into the hip, pushing the floor away and stretching our body up, and turning under the bar without pulling it up excessively, so make sure that’s the focus for the two pulls, then follow through with the Snatch. Then more Back Squats to target, and heavy Side Bends for our core.
Clean with pause at the Knee and Power Jerk first, pausing at the knee to check we’re putting ourselves in the right position here, then testing the strength of that position by using it to put the energy back into the clean, if we’ve done that well then we’ll stand it up nicely and be set for a good Power Jerk. Drive the bar straight up again testing our positional control to fully utilise the leg drive, and catch with confidence. Pulls from the Hang next - push the bar down to the knee, check your posture, then slide it back up the legs and stretch it up! Some nice conditioning to finish up with Gorilla Rows, Reverse Flyes and Pec Flyes.
Warming up with the 27th CoW, then some great fun mixing up Snatch and Clean and Jerk work. Muscular Snatch to get our timing and energy through the hip, finishing the move with some upper body strength leads us into Power Snatch where we’ll need to find that hip again but also turn ourselves under fast and drop to the bar. Then Power Clean and Jerk, get into the hip and get under, work on keeping a tight connection to the bar and get those elbows through strong and fast before finishing with the Jerk. Light Helicopters for some conditioning at the end.
Snatch Balance to target to prime our confidence in the catch position, get balanced, elbows under, punch straight up and sit straight down! Then pulls at PB Snatch weight for triple to get sharp and focused at a decent weight. Then into Snatch, set a heavy single here but try to put what you’ve learned in the week into practise!
Secret Sundays returns! This week we will do some work on our body positions, how to drive the bar straight, as well as mobilising our squat and back - if you have any specific mobility issues come and get some specific help!
Mike Causer - Head Coach