Monday - Clean & Jerk day.. Working on bar path and grip on the bar as it passes the hip. Then we emphasis the load position in the clean by pausing at the knee for a 2 count. Then to finish with some heavy alecknas to work on trunk strength.
Tuesday - Snatch day, working on the start position and load phase of the lift and allowing a natural transition into the launch and jump phase of the lift.
Wednesday - Snatch day, Again working on strength around the knee and load phase. The aim is consistency and fitness in this position. Then we have heavy pulls to mid thigh really working on good positions. Then we have some upper body conditioning.
Thursday - Clean & Jerk Day, first working some turnover strength, then a double clean (ideally no hook grip, if you don't usually use hook grip the use it) and Push Jerk. Then we work on our jumps and pressing in split for core stiffness.
Friday - Some leg strength, then some heavy cleans from mid shins, really working on letting the legs working the first phase of the lift.
Saturday - First we have some activation and priming exercises before some heavy snatches.
Should be a great week of training, enjoy.
Mike Causer - Head Coach