Back Squats first, working on the clock for 3 sets of triples. Snatch Row will prime us to keep the elbows free and work the height on the bar, Snatch Balance will get us confident jumping into a deep receiving position. Snatch from the Hips is great for getting energy in from the hip into a long pull before moving under. Then we condition the back, shoulders, core and trunk.
Muscular Clean from Mid-Shin will be a great test to get height, acceleration and power into the turnover from a challenging position. Then a favourite complex of Clean, Squat and Jerk to work on our posture, maintaining speed and power in our movement, fatiguing the legs with 2 squats before we look to use them again to drive before pressing and stretching into our Jerk. Clean Pulls lets us isolate to work on eccentric load, speed and height in the pull. Then we condition we posterior chain, back and triceps.
Power Clean plus Push Jerk (Squat) will be great for priming speed, power and mobility, then Hang Clean to work on accelerating through the hip into the pull before turning to the bar, finishing with a Jerk. Back Squats at the end for 8's on the clock, before we condition our core.
Power Snatch first to get our speed and high catch primed - looking for a 1RM today, then Snatch with Pause at Knees to get us to work on our posture at the knee before accelerating and holding shape through the hip into our pull and turning to the bar. Snatch Pulls for 4 will be great to get consistency and energy into the movement, holding our posture and working with speed. Then we condition the back, shoulders and work on some power with plyometrics.
We start with Back Squats for a heavy single, then into Muscular Snatch working on our turnover and timing the leg drive into the pull. Then we have a great mix of reps for Snatch, great to challenge our fitness and work some consistency with the chance to go up to a heavy single. For conditioning we have a fun Back Squat/Front Squat drill - should be a good challenge! Then we work the adductors with Pancake Stretch.
Clean Rows first to loosen the elbows off and work on rowing the bar high. Then a favourite combo of Row Clean and Push Split - keep the hips through, and row high before dropping to the weight, then press the weight high and split appropriately. Power Clean and Power Jerk takes this a step further, so maintain the movement you had when rowing and pushing but introduce the legs. Then we have 25 minutes for Clean and Jerk putting the weeks work together!
Mike Causer - Head Coach