This weeks Training Notes - also make sure you get booked in for the club comp on the 25th...
We prime the turnover and timing bringing the hip into the bar with Muscular Snatch from Hang, then Snatch from Mid-Thigh to get us to hold posture and deliver energy through the legs and positions to a range of reps and targets. Back Squats for 8 before we condition our core, power in the posterior chain, shoulders and back - add some weight to the Good Mornings - we should be getting good at these now.
We start with a favourite Bicep Curl with Hips getting some power through the hip finishing with the upper body, sit into the hips then drive and curl it up! Push Jerk catching just above parallel, dip and drive from the hip, and work on catching solidly. Clean from Hip and Power Jerk ,will get us to be aggressive stretching up through the hip and physical in the turnover before engaging the hips again for the Jerk, sending the bar straight up and dropping straight under. Clean Pulls to Target - get a partner to help you by holding a stick at belly-button height and work on a straight pull using legs and posture to energise the bar to that point. Conditioning is some heavy work for the back, shoulders and triceps.
Power Clean from the Hang - looking for a heavy single, work on speed and getting the elbows through before the feet hit the floor. Then Clean from Mid-Shin to work on holding that posture so we can deliver all the energy back in for a double. Heave plus Jerk from the rack - working on holding and stretching up into the weight before going under. Back Squats go to 4's before condition our leg drive and overhead stability, triceps and core.
Press Unders will get us to balance and feel the weight as we push into the bottom position, then Snatch working from the floor and looking for 5 sets over 85% to get us flowing nicely and staying sharp through the whole movement. Snatch Pulls to target - partner assisted to get us working on body height in the pull. Bounding gets us working on power and height in the jump, before we condition our lockout, core and back.
Set a 2 Rep Max in Press Behind Neck (Squat) stay deep and still in the hips, then 1 Rep Max Power Snatch, work on speed and power and locking the arms out before the feet land. Snatch from Mid Shin lets us feel the legs and hold our positions all the way in and out of the movement and delivering the power through that. Then we look for a heavy single Back Squat before a fun complex!
We prime with Muscular Cleans for our timing and turnover, then Jerk Balance working on our range of movement, so exaggerate things here and really use the hips, then the Jerk Complex will drill us through the full range of the movement. Main event - 20 minutes of Clean and Jerk - try to get ,some decent volume in over 85%, and put the week's work together!
Mike Causer - Head Coach