We start the week with Front Squats to target for doubles, working our strength and sharpness, and making sure we can hold our positions here with a decent weight, then Snatch from Mid-Shin, a great chance to work on our ability to generate energy with our posture, be balanced, use our leg drive to get some power in, and turn efficiently under the bar to finish off, if we’ve stuck to our positions early on in the movement then we should do well here, so push over target if it’s going well. Finishing off with shoulder conditioning with Helicopters and Military Press.
A nice combo of Clean, Front Squat, and Jerk, a great way to work on our efficiency and sharpness in the Clean, if we get enough energy into the pull then we will catch the Clean with balance, and stand it up nicely to go into another squat to encourage us to be committed and energetic in the leg drive for the Jerk. Then targeted Clean pulls to the knee, working on engaging with the legs and holding the weight with tight posture in the upper body, let it hang off the arms keep the core and back tight and drive with the legs. Conditioning is some back, chest, and core work with Gorilla Rows, Sit-Ups and Pec-Flyes.
Muscular Clean to sharpen up our timing through the hip and work our elbow speed and connection to the bar as well as upper body strength, then Cleans from the Hang to work our positions, posture and energy from the hang, feel the weight in your legs, keep the posture tight, stretch it up through the hip and keep that connection to the bar tight, finishing with a Jerk. Push Press behind neck to drill the timing in the leg drive finishing with a press - find your rhythm here, then Back Squats for a heavy single.
Overhead Squats to start working up to our targeted Snatch weight so we can be sharp at that weight, then Power Snatch + Snatch working our fitness for a double, with a chance to push the weights up if it’s looking tight, make sure we’re getting under the bar in the Power Snatch and looking to lock out under the bar before our feet hit the floor. Then working our strength past the knee with pulls from the hang, push to the knee, slide up into the hip and stretch, 4 reps here so find a strong rhythm. Then back and chest conditioning with Back Extensions and Press Ups.
A great combo of Snatch Pull + Roll Under, 3 Pulls then get under the 3rd one - focus on stretching out in the pull, and then dropping straight down - don’t pull the bar up higher! Then PBN in Squat to work our hip strength controlling the weight, and using the back to press the bar up from a deep position. Then Snatch doubles to give us a chance to work on energy through the hip, a nice sharp turnover, and catching in a low position, try to get sharp and consistent. Back Squats to finish, 4 seconds down here so feel the shapes and keep it strong!
A longer warm up to get us working efficiently with the bar. Then priming with Power Jerks from behind the neck, working on our leg drive from a short dip, driving the bar to arms length and getting under sharply, then drop unders to work on getting straight under the bar in the Clean, and some light Clean Pulls to get sharp and efficient in the pull before heading in to 20 minutes of Clean and Jerk singles, spend the first 10 minutes working your shapes up to a moderate weight, then push on in the second half!
Secret Sundays will iron out any mobility issues we have from the week, and prepares us for the next week, with some balance work, skill work and coordination.
Mike Causer - Head Coach