We get straight into it this week with a pretty heavy complex of Snatch plus two Overhead Squats. Find your posture, put lots of energy in for the Snatch, then keep it steady and tight in the core and shoulders for two Overhead Squats - should be a fun challenge! Then multi-height Snatch Pulls at a moderate weight, two to the knee so work on hitting that position with accuracy as well as strength, then one to the mid-thigh to work on the transition through the position you just found, then it all comes together for one full pull, a great one to work on your consistency, acceleration and positions. We then carry on our Front Squats for a tasty 8, then condition our lower abs with leg extensions - go heavy but keep that lower back on the floor!
We start with Clean Pulls to the Knee, working on getting straight to the ideal position at the knee, without readjusting our positions on the way up, 5 reps so get tight, get your rhythm and drill that pull to the knee. We then go for some volume at a decent weight with Clean from the Hip, plus Pause Jerk. Get your posture at the hip, plie and stretch it up - be patient here stretch right into it before going under, then Pause Jerk to really challenge us to put the energy in from our leg drive, dip - hold everything tight in the pause, stay strong then drive it up and shrug it off the shouders before catching.
Muscular Cleans to start with, a good chance to test our max out for a single here, solid from the floor, powerful through the hip and finish it aggressively with the arms. Jerk Doubles from behind the neck, work your rhythm and timing on this one, get balanced and tight, really use the leg drive and hips then shrug it off the shoulders and fast feet underneath. Then some fun, Power Clean plus Clean to work our consistency between the two movements, hold the weight and stay patient, stretch it right up through the hip then fast powerful elbows through, carry that through when we Clean and this should go well. Then we continue our Front Squats for 3 sets of 4.
Starting with Snatch with a pause at the knee, working some sets of doubles then finishing with a single, work on consistency and discipline in finding the right shape at the knee immediately, then slide and stretch through the hip and pull under, the weight encourages us to drill our positions here so make sure you use it! Muscular Snatch next to set a heavy single for today, keep it tight, use your positions and get some power through the hip, get the elbows under early and press it up to finish. Snatch grip Romanian Deadlift stretch next - just go to the point where the hamstrings bite and then come out again, heavy Side Bends and Oblique Twists for our core and obliques, and some Dips for our triceps and lockout.
Power Snatch for a heavy single first to test ourselves, keep control here to the mid thigh, then put the power in and stretch it up and punch out with some aggression, get under solidly. Snatch from the Hang next, pushing the bar down to the knee to find that position we've been drilling, keep the posture there then add the power with the leg drive, get right through the hip shrug it up and catch it with some purpose. More Military Press to work our strength for 5 reps, then we carry on Front Squats for a heavy single...
Jerk Balance will work our conditioning at the hip and our rhythm and timing to get under the bar, then Jerk Jumps - get those feet up and let the body travel down and work on your foot placement, this ones fun and we havent seen it for a while! Drop Unders will work our sharpness, speed, and ability to drop straight under the bar in the Clean. That sets up up for 20 minutes of heavy Clean and Jerk, crack on!
Secret Sundays will focus on some squat, hip, shoulder and back mobility, as well as any specific niggles the team have!
Mike Causer - Head Coach