Training Notes December 26th
Hope everyone has had a good Christmas Day and are ready to enjoy a quiet work week before the new year kicks in. This week there will be open sessions lead by coaches and experienced members. You can find out when this is happening on the LOWA (Iron Club) facebook group.
This weeks training is a little more of a play week and an opportunity to challenge ourselves with some heavy lifts to see out the year.
To get us primed for the session we have Muscular Clean from Hang. This is great for keeping the bar close at the knees and acceleration on the bar. Then we have a little treat exercise with Clean from Blocks. Here you want to have the bar start just above the knees. Make sure that the knees are pushed under the bar in the start position and the shoulders are directly over the bar. Great exercise to work on speed in the second phase of the pull. Then we have push jerk, make sure your feet are wider that squat stance to give you space to get under the bar. Work on getting low to the bar. This will help develop your hip stability and help improve your Jerk. Then this week we have lots of Back Squats. The load is going to vary throughout the week. We have a little treat to finish; A speed circuit to help work off some of that Christmas dinner.
We start with Snatch Balance to develop our confidence under the bar. Aim to keep the bar as still as possible, especially on the horizontal plane. Then we have lots of snatches on the minute. Working on consistency and fine tuning the lift. Every fail equals 5 burpees ;-) (You’re welcome). The working on arms and back developing those muscles that help to keep that bar close with Prone Rows. More squats before hitting a mini back circuit.
Our primer today is Power Snatch, aim to work on speed through the pull and a fast turn over. Then we move on to Snatch from Hang, a nice mix of reps and a chance to feel something heavy if it feels good. Great for all those Hang Specialist (you know who you are, Eddie, Khrys just to name a few). Then we have a bit of Pressing and Good Mornings to work on that shoulder stability and Hip Range and condition. Of course we have to finish with squats.
Primer is Power Clean & Power Jerk, great exercise for generating force off the floor and keeping the drive straight on the Jerk. Then a real favourite Clean + Squat + Jerk, this great for encouraging control and positions during the lift. More squats followed by a Jump Circuit.
We have lots of Clean & Jerk, a great range of weights, giving you an opportunity to refine your technique and flow of the lift. Then we play with the push press, which is great for developing power through the hips and keeping the feet flat. We of course have more squats, followed by a mini circuit which is an old favourite of mine.
We conclude the year with a chance to Snatch heavy, Clean & Jerk heavy and Squat heavy.
Have a great week of training and hope the new year is full of PBs and great lifting!
Mike Causer - Head Coach