We start the week with PBN in deep squat for a heavy triple - see what you can set here, keep the hips low and steady, brace the core, and press with the back. Then Clean grip OHS will test our mobility, again for a triple so look for something heavy but play with it... if this is too tough start with a wide-grip and work in. Then we move to some volume with Snatch from the Hang, working a mix of sets and rep ranges that will really test our consistency and conditioning to deliver energy. We then start Front Squats, triples to kick things off!
A favourite Clean from the Hips and Power Jerk, Deadlift the bar straight to the hip and keep it there, plie, stretch and shrug straight up and you should get some good energy into the pull to land with balance, start setting up for your Jerk on the way out of the Clean - set for the Power Jerk so get prepared to send it straight up! Now Multi-Height Pulls, two to the knee then one full Pull, work on setting tight posture before you pull, then bringing the bar straight up - knees push back but stay soft, then keep your posture as you pass the knee smoothly for the full Pull, get them back under, slide and stretch the bar up with some energy from the mid-thigh. Alecknas and Hyper extensions will condition our core and back, before Prone Row for some more back strength.
Heavy Clean Curls kick us off, let the arms hang, squeeze the shoulders and keep it close - so elbows back, and straight wrists. Clean from the Mid-Shin and Jerk next will challenge the posture we built earlier in the week, Deadlift up, push down to the Mid-Shin keeping everything on, stay strong past the knee, slide up the thigh, kick through the hip and get the elbows through quickly, set up for the Jerk as you come out of the Clean, dip straight and drive the bar straight up for the Jerk. Gorilla Rows and Reverse Flies work our Back, before Front Squats for a tasty 10..
Snatch Balance works our confidence receiving the bar - set up with good tension in the posture, elbows under the bar, dip and drive straight, drop your hips straight down, pushing the knees out and punch the bar straight up. Then we see what weight we can get to with Muscular Snatch, exaggerating and lengthening the turnover phase, set up tight, keep your positions past the knee, be strong through the hip get the elbows under and finish with a strong upper body and locked out legs. Then we start some Power Snatch working for speed... so only go up if you can keep it sharp and quick! Get some energy through the hip and pull yourself into it, get those arms punched out before the feet hit the floor. Leg Extensions for the Core before we carry on with our Prone Row.
A Favourite Clean Grip Snatch first, really work on pulling straight through the middle here, then a great little exercise with Multi-Height Pull then Snatch, this should be a fun challenge... Pull to Knee, to Mid-Thigh, full Pull, then Snatch it! Be consistent with shapes and energy.. Then we work some Snatch with no footwork, dig those heels into the floor and open up through the hips - squeeze the glutes, see how heavy you can go keeping it strict.. Then Front Squats for 5's to finish up.
Drop Unders work our speed and ability to sit straight in the squat, along with efficiency getting the elbows through - so squeeze the shoulders back and up, letting the elbows come though in a straight line, find your rhythm and it should be a great primer. We then work on a Jerk Complex with Military Press (from the shoulder) Push Press, Push Jerk, Power Jerk, Jerk this will get us consistent with our shapes and holding the bar with some discipline. Then 20 minutes to set a heavy Clean and Jerk and put the week's training into action! We finish up with Front Squats for a Double..
Recovery at Secret Sundays will work some balance, squat technique and rehabilitation after our Front Squats in the week!
Mike Causer - Head Coach