We start with some conditioning work for our Jerk, isolating the split position and looking to get into the hips here, go nice and wide so we can really work into it.. 10 second pulses here to warm us up for some Jerk Balance. Stay wide here and really stretch the hip, work the rhythm and pushing yourself under the bar. Then we get some fitness going with a range of reps in Clean and Jerk, a great chance to get the energy tuned in, and put it together for something heavy at the end if it's on! Back Squats we go heavy for 2, then drop it down for 2 sets of 5 to let us keep working that strength. Conditioning for our posterior chain and lockout to finish up, should be fun!
We work the turnover in the squat first setting a heavy 5 with Snatch Curls - use the core and hips here too. Power Snatch next to get the speed and energy through the hip, set tight, pull fast and smooth from the floor, hips through and work a solid lockout as you go under. Conditioning next as we go for 4's in the Snatch, 70%+ if you feel like challenging yourself to hold those shapes to deliver the energy with something heavy! Snatch Pulls with a pause at Mid-Thigh will let us work on posture and pulling fast to the mid thigh, before pausing to take the momentum out and make sure we are over the bar, with weight in the legs before stretching up and finishing the pull. Banded Pec Flies and Helicopters for our pecs, shoulders and back.
Clean Grip Press Behind Neck in Squat first is a great mobility challenge, keep the hips low and steady and hold your position, see what you can get up to for a double. Then again for Snatch Balance - set something heavy here, work on moving the bar just enough, and keeping the lines sharp - straight up and straight down and keep everything on when you stand it up. Then a favourite Snatch with pause at Mid-Thigh, work on an energetic pull to the mid-thigh - so focus on speed here as well as posture, then the pause will let us hold for a moment to get the energy back in through that tight posture, feel the weight in the legs, and really be aggressive getting the hips through if you want to get a decent weight up here, should be fun! Back Squats today start with a heavy single then drop for triples, before we conditition our leg power, core and back.
Power Cleans to start off - working on energy, speed and power - get used to getting the posture on from the start, and delivering speed through that, stay nice and sharp here. Clean Pull+Clean lets us drill some consistency into the Pull, keep it energetic and tight for both, and use the legs. Then Clean Pulls with a pause at Mid-Thigh lets us get nice and balanced for the pull, going straight to the mid-thigh with speed and energy - then hitting the brakes and holding it (make sure you're at the mid-thigh!) finish it off through the hips, drive through the heels and stretch it up. Prone Rows and Leg extensions will condition our back and core.
A favourite combo of Clean+Squat+Jerk will get us working on delivering energy through a fatigued system, you'll have to reply on shapes more than usual here, so really hit them with some purpose! Keep the energy high and you should work throgh the targets nicely. Push Jerk triples will let us work on feeling our movement in the Jerk, get set nice and tight, wide in the feet, shallow dip and strong drive holding the body in place and pushing yourself under at the right moment. Back Squats go to a heavy triple, then finish it off with 10's.. should be fun! Then a conditioning circuit to keep us in good shape!
Snatch day! We prime will Snatch Pulls pausing at the knee, 8 minutes to find something heavy. Then Press Behind Neck in Deep Squat....keep it low and go heavy.. Then Snap Unders working on speed and sharpness. Then the week comes together with 20 minutes to work up to something heavy!
Mike Causer - Head Coach