Starting the week with some Clean Pulls with Pause, this is great for developing the posture and shapes at the knees. Then we have Clean and Power Jerk, these are for conditioning and getting some reps under our belt. Then Push Press for timing and strength on the dip and hold over head. Then to finish we have Front Squats, light and aimed at speed.
Snatch Curls for turnover strength. Then we at some speed through the middle. Then we have snatch form mid shin which is great for getting the weight into the legs. Then to finish we have prone rows and back squat and push press behind neck. These are a lot spicier than they sound
Snatch pulls with a pause at the knees. This is great for strength and speed development of the pull. Then a favourite, snatch from hips, this is great for developing speed under the bar. Then we have some front squat, aiming for speed again. To finish we have sit ups over the foam roller and pan cake stretches.
We have Jerk Balance, working on the stability and balance in the split. Then we have clean pull, clean + jerk. Here we are looking to getting, comfortable with the bar path especially trying to keep it close to the body. Then to finish we have Military Press and Side Bends to work the triceps and those obliques.
Starts with heavy hang clean & push Jerk. Great for speed from the knee and balance in the dip and drive phases of the jerk. Then we have Clean Pulls from the Hang, light this is so we can work on speed power through the hips. Then we have our complex of the week, working on fitness and our condition. To finish this session we have Back Squats with a slow eccentric phase to really get the weight into those hamstrings.
Is heavy snatches, to get our selves primed for this we have Snatch Balance, working on speed and balance under the bar. We also have snatch pull snatch to get the bar path comfortable before we get stuck into some heavy snatches.
Quick News at the Club
Also at the end of this week Linn and Sarah will both be competing in the English Championships, so I'd like to wish them luck on behalf of everyone at the club.
Also a massive congratulations to Leon and Sonia Kew for the birth of their baby boy Hayden.
Have a great week guys,
Mike Causer - Head Coach