Monday - Working the positions on the pull phase.
Tuesday - Develop the turn over on the bar and leg strength
Wednesday - Hold the a Front Squat for a 2 count before jerking. Also working on the posterior chain.
Thursday - Acceleration on the bar and leg strength.
Friday - Working on turn over and lock out.
Saturday - Clean & Jerk play, if it feels good puts some weight on the bar.
This week involves a lot of the classic lifts and working on smoothing out our technique. We also have plenty of Back Squats, developing our strength to help move towards are bigger targets.
This Weeks Training Focus
Monday - Working on the load phase of the lift and getting comfortable in the squat. Also developing leg strength.
Tuesday - Again working on the load phase and accelerating the bar.
Wednesday - Developing the turnover, lockout and posterior chain strength.
Thursday - Developing the turnover and speed under the bar.
Friday - Getting comfortable in the receiving position and leg strength
Saturday - Neural warm-up before a play session and testing our clean & jerk 1 rep max.
Monday - Hang Clean at 90% intensity working from 5 rep max then move to 4, 3, 2, and 1 rep maxes. 5 = 80%, 4 = 85%, 3 = 90%, 2 = 95%, 1= 100%. Work the turn over and humeral scapular rhythm.
Tuesday - Working on speed under the bar and your ability to accelerate the bar, also starting a new squat cycle.
Wednesday - Working on getting the hips through the bar and core control.
Thursday - Working on bar path and conditioning the toes and quadriceps, humeral scapular rhythm.
Friday - Hitting some heavy Clean & Jerks, particularly working on the turnover and the dip and drive phases of the lift.
Saturday - Again some heavy snatches, working the turnover and the timing of getting under the bar.
Sunday - Rest and recovery..
Mike Causer - Head Coach