Muscular Cleans first to work on timing our hips into an exaggerated pull, and physicality in the upper body. Then into some Clean and Push Jerk - focus on really lengthening and finding range in the pull, catching high and then keep the feet wide and push through the hips to drive the bar up and push under. Front Squats for a heavy double today, then we condition our posterior chain and lockout.
Snatch Curls first, working the turnover in the squat, then Press Behind Neck focusing on mobility - so really push the knees and hips forward, and stay low. Snatch from Mid-Shin for a range of doubles lets us work on our eccentric loading, then getting speed into a long Pull before catching and recovering. Snatch Pulls to Mid-Thigh lets us work on loading, getting speed into the pull and transitioning through the knee with good posture. Snatch Pulls from just below then knees gets us to focusing on moving past the knee with pace, and continuing to accelerate to finish the pull, then we condition the core, back and shoulders.
Power Snatch doubles first to get us sharp and long in the pull, and turning to catch and secure the bar high. Snatch from Hang lets us work on accelerating into the pull from the knee, and working that high catch before riding down - a mix of singles today. Front Squats for 4 reps, before we work on our power with some plyometrics.
Cleans first, a chance to play and work at a weight that you feel sharp and controlled with, great for getting some consistency and confidence with each part of the movement. Push Split gets us to start from a static position, press into the bar and move under at the right time. Then a chance to put that into context with Jerks from the rack, brace and stay with the weight in the drive phase and keep the connection as you move under. Clean Pulls to Mid-Thigh works our condition passing the knee, then Pulls from below the knee lets us work on our speed from that point, passing the knee and finishing the Pull. Conditioning works our trunk, core and back.
Power Clean and Power Jerk first to get us sharp, pulling and catching high, and driving the bar up vertically with power. Clean and Jerk with pause at the knee lets us work on our position at the knee, holding the weight and getting the acceleration back in using our posture, into a strong pull before finshing with the Jerk. Front Squats for a heavy single before the LOWA circuit.
Snatch Rows to get some movement into the arms, keep the elbows free and the rhythm fluid and fast. Snatch Row Power Snatch progresses that further to work on pulling high and dropping to the bar. Muscular Snatch gets us to really lengthen the Pull, and Snap Unders gets us to drop under the weight with confidence and work on a fast and strong lockout into a deep receiving position. Then 20 minutes to put it together for the week with some Snatch!
Mike Causer - Head Coach