Snatch day to start the week, first we work on strength and shapes off the floor and then putting it straight into a snatch. Then we have some volume on the back squats before some conditioning.
We have Muscular clean working on the turnover and speed through the hips. Then some heavy cleans from hip again working on turnover and our favourite Jerk variation the push Jerk, working on strength and confidence under the bar. To finish we have some back conditioning. This will be a on the minute, you'll complete one exercise before moving on to the next.
We have Clean pull from the floor and straight into a hang clean, really working on positions and aiming to develop body shapes throughout the pull. We have Push Press to max after a squat before a couple of drop sets. This worked really well last week. Then some jumps to help develop explosive power, not aiming for height, just air time.
We have snatch pull from hang working on grip and body positions. Then we have snatch with a pause, this is to emphasis keeping the bar tight at the knees. We have Klokov Rows into Roll under this is to develop upper trap strength and core movement under the bar.
We have full snatch curls from the floor working that core strength a little more. We have Snap Under for speed under the bar. And then Snatch from Mid shin with a pause in the start position. This is to encourage the weight to sit in the legs. This will be with your partner telling you when to go, wait between 1 and 5 count, you have also 20 minutes to hit as many 80% + lifts as you can. To finish we have some Apti Holds for core control and get the deep core muscles firing.
We have some Clean & Jerk primers, Clean Pull, clean working on key positions, then speed drop under for firing up the the nervous system. Jerk with no Dip working on sharpness under the bar. Then we have a heavy Clean & Jerk and Jump Squats for power development.
This should be a fun weeks training.
Mike Causer - Head Coach