Monday - Snatch day focused on the turn over and getting under the bar.
Tuesday - Clean and Jerk day focusing the launch and jump phases of the lift
Wednesday - Clean and Jerk working on the balance in the Jerk.
Thursday - Snatch day working on bar control and positioning around the knee
Friday - snatch Day working on the classical lifts and lock out
Saturday - clean and Jerk day, working on skill activation before heavy Clean & Jerks
Have a great weeks training
We move into the third week of the Front Squat Challenge, so we should be seeing a lot of people finishing the program this week.
Monday - Working on fitness and consistency with heavier cleans.
Tuesday - Working on our strength around the knee.
Wednesday - Working on fitness and consistency on the Snatches, also working on upper traps
Thursday - Working on strength around the knees.
Friday - Working on heavy Clean & Jerk
Saturday - Working up to a heavy hang snatch working on strength and acceleration of the bar.
Have a great weeks training!
We continue the Front Squat challenge from last week..
Monday we have muscular snatch to work on the bar path and acceleration of the bar..
Tuesday we are working on acceleration of the bar and fitness
Wednesday the aim is to improve the turn over speed and stretch in the drive phase.
Thursday we are working the load phase of the lift and setting up the launch and jump phases of the lift.
Friday is about being consistent with a moderately heavy load.
Saturday is about working of the turnover phase of the lift.
Happy New Year Guys I Hope That 2015 brings you good health and loads of PBs
This weeks training is about developing our fitness and strength.
Monday - We begin a basic squat program... which will be explained below. Also working on acceleration of the bar.
Tuesday - Is about working on the turnover and lockout.
Wednesday - Fitness and leg strength
Thursday - - Developing the launch position and feeling comfortable there and developing the muscles helping to keep the bar close to the body.
Friday - Leg strength, consistency and fitness.
Saturday - Upper body strength and speed through the turnover.
should make a great weeks training!
Front Squat Challenge Program
The aim is to develop the strength in preparation for our lifting targets towards the end of the year. On average looking at a 10-20% increase in our totals...
This works on the idea of over coming each challenge...
Take the targeted Clean that we aim for at the end of 2015. (can not be more than 20% that your current best). multiple that by 1.15. This gives you your targeted squat. Your aim is to working through these next challenges over the next couple of weeks. When everything has been achieved you'll go to the 10 rep target and maintain and work on speed and fitness .
If you fail at any stage there are 2 options, if you are close to achieving it you can re-try in your next squat session. If you are not close, either keep the same weight and work up through the reps or keep the reps and drop to 90% of target and build up from there. If you are really struggling then you'll need to review and make an alternative plan...
Mike Causer - Head Coach