We start with Power Clean and Power Jerk to work on our speed and power in the Clean, and bar path in the Jerk - a decent weight here so you'll have to give it some acceleration and in the pull and hold your shapes! Then Clean Pull plus Clean will get us some consistency, look to hold your shapes in the Pull and keep the energy high throughout. Jerk Balance - have a play here, work on length in the split, hip condition and position, and shape under the bar. Back Squats go to 8 reps before conditioning our core and overhead position.
Snap Unders will get us to be confident and sharp under the bar - lift the feet aggressively to get some speed, and catch nice and tight. Then Snatch from Mid Shin to work on holding the weight in the legs, and maintaining posture to deliver energy. Pulls to the Knee will let us work bar path, and great posture to the knee. Then we condition our leg power and backs with Vert Jumps and Gorilla Rows.
Clean Grip Overhead Squat will be a great mobility test, keep those shoulders back, work on positions in and out of the squat and use the legs and glutes on the way up. Then a favourite Snatch with pause at Mid-Thigh, work on speed to the mid-thigh without losing posture, then get the hips right through the bar and stretch it up to finish. Back Squats go to 4, and we work our posterior chain, power and mobility with side step-ups, lateral squats and boxed good mornings.
A fun one Power Clean from Hip - this will be great to really get some purpose in the pull and using connection and power from the hip to transfer energy. Clean from Mid-Shin and Jerk will be a good challenge, work on shapes and holding the weight with your posture, stay tight in the catch too so you can deliver more energy in the Jerk. Clean Pulls from Hang will work our ability to sit into the hips, hold the weight, and accelerate through the hip. Conditioning will be a new challenge as we progress our back extensions and push ups, working our Core from multiple positions.
Clean Curls will work the turnover and upper body strength, Muscular Cleans will add the legs to that to work timing through the hip into the turnover. A favourite Clean plus Squat plus Jerk is great for fatiguing the movement before the Jerk and getting us to hold our form and keep the energy high. Then we condiiton our power with bounding and Push Press for our overhead condition and timing.
We prime with Press Behind Nexk in Deep Squat - keep the hips low here, then Muscular Snatch to work the timing and turnover
Mike Causer - Head Coach