Clean from the Hang with no footwork and Jerk to start! This will be fun, deadlift up, get everything on with your posture, push to the knee, stay tight and slide back up stretch through the hip and drop under without jumping your feet... so you'll need to pull yourself under with some aggression, get your Jerk position set on the way up and drill it. Then Clean Pulls to Knee, looking for doubles at a decent weight here - get strong from the floor and hold that shape as you take it just to the knee, reset and go again - look for consistency. Push Press Behind Neck for 3 heavy reps next will let us put last weeks volume work into practise - take it out of the rack with good posture and keep it... then we don't waste any energy from the dip and drive, and finish it off squeezing the elbows together and press. Prone Rows for 20 will finish up our conditioning for the back.
Snatch Curls first - 5x5 for something heavy..get the hips set nice and strong in the squat but keep them down, work your turnover here get those elbows under nice and early and brush the bar close to the face and overhead. Then OHS with a slow eccentric phase - looking for a 10 count here so keep it steady, feel where you're stabilising, hold the weight in your ribcage send the knees forward - stay balanced. Then the posture comes in with Snatch from Mid Shin, set your intentions at the top, then push down to the mid-shin keeping things tight, get the energy back in with your leg drive, get through the hip powerfully, work the arm position in the turnover, and keep the energy high for the double. Push Press from Behind Neck for 15 this time before we work the hamstrings and adductors with the RDL and Pancake stretch.
Snatch Pull triples first will drill our speed getting efficiently past the knee, and kicking through the hip - set your posture at the floor and hold it, but give it some gas too.. Snatch from the Hip will be great fun, keep it tight in the hip, dip and stretch it up - hips into shoulders before jumping under and finishing with a strong catch, looking for an energetic double here with a chance to push up if it's on. Power Snatch from Hang will drill our energy from the knee, stay tight and really open up through the hip before getting under and finishing with a strong lockout. Alecknas and Helicopters for our core and shoulder conditioning to finish.
Muscular Clean lets us work our speed off the floor, past the knee then timing, energy and shoulder position as we come through the hip - get those shoulders back and the elbows will be able to come through fast enough to give us some decent weight here. Clean with a pause at the Knee lets us make sure we're in an ideal position at the knee - and challenges that by taking the momentum out, so get the energy back in with your posture before finishing it with those same strong elbows. Power Jerk from the Rack - focusing on the dip phase here so don't get distracted by the chance to push a heavy weight up... get your positions set before the bar leaves the rack and hold it tight, whatever position you are in at that point is what you're stuck with! Shallow dip straight down, push the knees out and keep the hips strong, everything on, before driving the bar straight up and jumping under. We then carry on our Push Press from Behind the Neck for 5, and finishing off with Side Bends for our Obliques
Clean Curls to start working on our shrug, elbow position and keeping that bar nice and close with strong wrists - no kinky wrists! Clean Pull from Launch will get us used to finding the ideal power angle, staying over the bar and holding the weight also in the hamstrings, and using that tension to energise the bar as we kick it through the hip finishing with a good arm position. Clean and Jerk next to a mix of targets and rep ranges will be a great chance to put all the work together - get it into the hip in the clean with good pace but hold your positions, kick it through the hip and finish with strong elbows - get the Jerk set up on the way out of your clean, set and dip in a strong position and send it straight up. We then look for something heavy with our Push Press Behind Neck..
Muscular Snatch and Snatch Balance first will prime our strength and efficiency getting through the hip, then our confidence and shapes receiving the bar, before we go into 20 minutes of Snatch - the training's been done in the week... so open up now and Snatch! Look for 5+ reps over 80% and crack on if it's on!
Mike Causer - Head Coach