A fun complex to start to get us working on combining posture and acceleration, working our speed through the hip into the turnover with Muscular Clean, then into Squat Jerk focusing on our shapes and depth in the squat. Cleans with a pause at the knee will develop our condition at the knee, and Power Jerk will let us work the placement of the bar, and sending our body straight under with fast arms. We start Front Squats with 8 reps at 90% today, then we condition our posterior chain, lockout and trunk.
Starting with a heavy Press Behind Neck to challenge our stability and structure in the deep squat, then a great chance to drill some fitness and consistency into our positions with 8 rounds of Snatch from mid-shin on the clock. Snatch Pulls to knee for our posture and leg drive off the floor, then Power Pulls to add the acceleration and extension. Conditioning works our power generation in some different planes before finishing up with Gorilla Rows for our back strength.
A nice combo to get us working on transferring the acceleration from the Power Pull into the turnover, this should help us approach the turnover segment of the lift with solid intention - think speed, power and posture. Then some targets and volume with Snatch from Hang - great for using the position at the knee and energy through the hip into full extension. Front Squats go to 5 reps at 90%, before we work on our trunk, shoulder and back stability and strength.
Clean from mid-shin first gets us some volume in, working the posture and feeling the legs through the full movement, challenging us to finish with a complete pull before going into the catch and recovery - keep the core and back active the whole time. Jerk Balance will allow us to work into a deep range in the split before we go to the racks and practise the whole movement. Clean Pulls to knee will focus on our posture and strength from the start position, then keep that going and add acceleration and power with Power Pulls. Side Bends work our core and Pancake Stretch our adductor mobility.
Power Clean and Jerk first will get us working on sharpness and speed getting the elbows through, also a fast and rhythmic transition into the Jerk. Clean plus Squat plus Jerk is a favourite way to test our commitment to posture, position and energy. Front Squats go to 3 at 90% before we condition our power and drive into the overhead position with Vertical Jumps and Push Press.
Super Saturday we get primed with 10m to play with Snatch Balance first, work on keeping the bar moving vertically, displacing it as little as possible, and being tight with the posture in the catch. Then Power Snatch gets us sharp and powerful - get the hips through, stretch, get the bar secured and balanced as high as possible. This should set us up well for 20 minutes of Snatch! Should be great week guys enjoy!
Mike Causer - Head Coach