We start the week with a couple of favourite movements, Push Press from behind the neck working our leg drive and timing into the press, then Clean+Front Squat+Jerk to see if we can carry that through into the Jerk once we’ve pre-fatigued the legs, this one’s going to be a lot of work! Finishing off with some RDL’s for the hamstrings and overhead step-ups.
Slow eccentric Overhead Squats to start, this time with a narrow grip to challenge our mobility, then Snatch pull from the hang, and Snatch from the hang - 2 pulls and 1 Snatch here to work on finishing that pull and stretching, then some heavy pulls to mid-thigh to make sure we can maintain our strength and posture past the knee - hold those shapes! Finishing with conditioning for our lock out and core with skull crushers and swimmer planks.
Warming up with some Muscular Snatch - no hook grip here but see how heavy you can take it, working that timing through the hip builds nicely into another favourite the Clean grip Snatch to test our mobility, get this right into the hip and play with this one too! This sets us up for some Snatch doubles, try to carry over what we’ve developed in the week by slowing it down to the knee - hold that posture then open it up. Then conditioning the shoulders and back with a classic circuit.
Shrugs and Clean curls to condition our upper body and get those traps fired up, then heavy Clean pulls to the knee, posture is key again don’t give it up no matter what! Then power Cleans to work our speed and acceleration with a heavy weight, then finishing off with a great one, Front Squat + Jerk to develop our rhythm, timing and transition into the Jerk, focus on coming out of the squat in a strong position to finish it off.
Friday works some repetitions at a moderate weight to give us a chance to drill our commitment to moving fully at the lighter weights, so make sure you use this opportunity! Keep posture tight, move fully in each position, and learn. Then we go into some heavy work with Bulgarian style Back Squats, setting a 1RM for today and working off that. Then we’ll pick another CoW to cool down with..
Before some heavy Snatch we our confidence under the bar with some moderately heavy Snatch Balance, then Muscular Snatch to get our timing nailed on. Then 20m to work through some heavy Snatches, keeping all the development from the week in mind.
In Secret Sunday's we're continuing our introduction of some locomotion movements to strengthen us in some open positions, as well as squat mobility, and some dynamic stretches for the thoracic spine, shoulders and legs. Also by popular demand coffee will replace Matcha in the Bulletproof brew!
Mike Causer - Head Coach