This week Front Squats lead the way, starting with 3 reps to target then pushing it up for a double. Then it's into Snatch Balance working up to 2 sets of triples at 80% - some people have some nice new numbers to work on from Saturday, so this should be fun! Then Muscular Snatch to exaggerate the turnover and work our timing and power through the hip, before Snatch from Mid-Thigh challenges us to keep that hip extension going and finish the pull before going under, working to 80% again so we should have enough familiarity with the weight from Snatch Balance to keep things looking good here. Leg Extensions for the lower abs and Pec Flies to finish up.
We start with Clean doubles to target, work on your energy and consistency here and reset in between, but don't take too much time.... it's target plus so if it's on see if you can set a new 2RM. Then we go to the racks for Power Jerks, stay tight and hold good shapes with control in the dip, then power up making sure you send the bar straight up, and get under it to catch. Clean Pulls from Hang focusing on our energy and speed through the hip, slide and stretch! The weight allows us to keep this one at a good pace so use it.... then high rep Military Press to target, and some Bounding to finish up!
High rep Front Squats then Muscular Cleans work our aggression in the turnover - get into the hip, keep the shoulders back so the elbows can power straight through and finish nice and tall. Then a nice challenge - Clean from Mid Shin with a pause at the Knee, this will test our ability to hold our posture, brace and see what you can get up to! Back extensions with the bar and then Sit Ups with a reach overhead is our conditioning.
Snatch from Hang with a mix of reps and targets will be a fun challenge to see how we can deliver full energy consistently, especially getting the hips through the bar and really stretching it up! Then some heavy Snatch Pull singles to really drill that posture and energy in the pull. Then we carry on our Military Press to build shoulder and back strength, before Bounds to work our dynamic power, Pancake and RDL stretch to work the adductors and hamstrings.
Front Squats for 5 before upping the weight for a triple then we go to heavy Snatch Curls in Squat to work our turnover strength - get the elbows under keep the hips tight and keep it close! Clean Grip Snatch and OHS for a double brings a bit of mobility and fitness to the session. Then heavy Snatch with a pause at the Knee - this challenges our posture and how we deliver more energy when we really hold those shapes and brace! Helicopters and Side Bends to finish.
We start with a recent favourite Jerk complex before a slow clean pull and drop under - be deliberate in your shapes on the way up, stretch it up until you can't go any further then go under! 20 minutes now to work through our Clean and Jerk - let it flow today the work has been done in the week! We finish up with some more bounding.
Secret Sundays returns! We will be keeping those legs fresh after the squats and seeing how the shoulders are doing..
Mike Causer - Head Coach