Great effort from everyone involved in the LOWA Championships at the weekend! Now for the week's training!
Press Behind Neck in Deep Squat, looking for a 3RM here, so get your hips set low and steady and stay engaged. Muscular Snatch next finding a 2RM, this is great for working the turnover and timing through the hip, so feel the shapes! Then we take that through to a range of targets for Snatch, hold those positions, work the aggression in the turnover and stay engaged in the catch. Front Squats for a triple before we get into some conditioning for our core, shoulders and back, and pecs.
We start with a favourite Bicep Curl with Hips - looking for a max for 5 today! Sit into the hips and use them on the way up before finishing with the upper body. Then we work our depth in the Jerk with some Push Jerk (Squat) work on catching low and sitting it right down to work your stability and getting under the bar. Clean Pull+Clean and Jerk will drill our energy and shapes in the pull and through the hip before finishing off, keep that work going getting under the bar in the Jerk too - up to 80% then see how it's looking for heavier rounds! Boxed Good Mornings, Back Extensions and Oblique Twists will work our core stability and conditioning, and posterior chain.
Jerk Balance to start focusing on our positions, keep the hips under and feel yourself pushing under the bar. Then Power Clean and Power Jerk will get us sharp and connected, another good chance to feel how we're moving around the weight and get some energy in. Take that through to our Clean and Jerk - some good targets here so keep the energy consistent and feel those shapes. Front Squats for 5, before conditioning gets some fitness in with jumping Side Step Ups on the bench, and hollow and shrug to condition some movement in the spine and strong hips.
Overhead Squat with a 3 second pause will get us working on staying engaged in the bottom position and driving up with solid posture, use the legs and stay braced. A favourite Snatch from Hips in Squat will be great for feeling that movement in the turnover and using our strength to generate some speed, up to 80% here. Snatch Pull plus Snatch will drill our consistency of positions and energy in the pull, keep it tight. Then time to test our Prone Rows before having a play with Leg Extensions.
Snatch Balance first will see if we can hold our posture, stay engaged, and work some nice vertical lines. Then Power Snatch pausing at the knee will condition our posture at the knee, and delivering energy through that as we get the hips through into a strong fast turnover. Then Snatch doubles to 80%+ to put things together and work our consistency. Front Squats go to a double, and Straight Arm Rows will condition our back.
We prime with Muscular Clean for our turnover and energy, then Drive+Jerk to get used to stretching the chest up into the bar before going under in the Jerk. Then 20 minutes to put the week's Clean and Jerk work into practise! Finishing up with Front Squats but focus on your speed and posture.
Secret Sundays will be focusing on recovery and preparation - mobility, balance and stability!
Mike Causer - Head Coach