Fitness and Conditioning is the focus!
We prime our upper body movement in the turnover with Clean Curls first, keep the shoulders squeezed back, send the elbows back, wrists straight and curl the bar up nice and close, push the elbows through as you reach the chin, keep the shoulders on the whole time..5 heavy reps here! Then Clean Pull and Clean both from the Hang - set your positions purposefully at the top, stay braced as you push to the knee, then slide up bringing the hips to the bar and stretching right up through the hip, get some energy through the hip in both the Pull and Clean and you should hit this one nicely. Then we go to the rack for Jerks, technique before load here....so if it's sharp then go up! Moderate Back Squats for a triple next to start us on this squat program! Finishing up with Alecknas for the abs.
Muscular Snatch first will exaggerate the turnover phase and work our timing through the hip - get some power in from the legs and finish it off with the upper body. Snatch from Mid-Shin next, 5 rounds at a moderate double so work on your positions, delivery of energy and consistency here. Snatch Pulls with a Pause at the Knee will get us to work on our conditioning and staying braced at the knee before sliding and stretching up through the hip, starting around your PB weight and work up from there if it's staying energetic and powerful. The Boxed Good Mornings will work our hamstrings and Skull Crushers for the triceps and lock out.
Snatch Balance to prime our receiving position, make sure you're balanced and braced at the top, and sending the bar and hips vertically, knees forward, and be strong in the lockout. Then 5 rounds of Snatch doubles to target - push up if you're looking sharp... fast off the floor, energy through the hip and purposeful in the turnover before catching. We carry on Back Squats for a single before we get our conditioning with Helicopters and Half Hypers with Reverse Fly for our shoulders and backs.
Muscular Clean will prime our timing and energy delivery through the hip then finishing with the arms. Then we play - keeping things nice and sharp with Power Clean and Power Jerk, be aggressive in the pull and extension before dropping under and hitting the brakes, then set for your Power Jerk sending the bar straight up and dropping under. Clean Pulls to knee to work our positions pulling the bar straight to the knee and bracing everything tight before driving the legs. Then some fun with 20 reps of Push Press, keep the core tight especially the upper abs, keep that leg drive going and find a good rhythm, then Bench Press and Pec Flies to work the pecs!
Clean+Squat+Jerk for a double should be a fun challenge after last week's singles! Get a solid pull and hold your shape nicely out of the Clean before sitting it down again, set for your Jerk on the way up, keep a steady rhythm into the Jerk - shallow dip, big drive and drop to it, then reset for rep two.. Then we have Back Squats for 5 rounds of doubles, before conditioning with Gorilla Rows and Back Roll Ups with Shrug.
First we have a Back Strengthening Class - make sure you get booked on to this! A great chance to get some advanced help building crucial back conditioning for your lifting.
Then Super Super Saturdays! Snatch and CJ to max... usual rules, if it's looking good have a crack...
Secret Sundays will get us mobilised and work on some movement to help us during the coming week..
Mike Causer - Head Coach