Snatch Rows to start with, 20 reps so pick a weight you can manage to keep the elbows forward and wrists straight, with a decent pace and flow. Then inmto Row Snatch to take that further, rowing to a high position and dropping under. Snatch Pull plus Snatch lets us really work on lengthening and rowing the Pull, and keeping that consistent as we Snatch. Front Squats next looking for 2 sets of 5 at 80% before we condition our core and trunk with Alecknas and Back Extensions.
Muscular Cleans first to prime the turnover - look for length in the pull. Jerk with Pause overhead lets us press up into the weight and hold before dropping to the weight. Hang Clean and Jerk lets us work on sitting into the hips and timing the legs into the Pull before catching tight and going into our Jerk. Then some heavy Clean Pulls - looking for eccentric load, height and position. Bounding for height, then Vertical jumps for hip height so we're really extending through the hip and jumping up, then Pancake Stretch for our adductors.
Clean Doubles from Mid-Shin first is a great way to challenge us to get height in the Pull, and load the movement eccentrically. Push Split next to work on pressing the bar up and dropping to the weight, making sure we're just using the upper body to initiate the movement. Jerk from Rack next looking to work into that press more with the whole movement. Front Squat triples then Military Press to finish up.
Press Behind Neck in Deep Squat first for our stability in the receiving position, then Snatch Balance to work on moving into that position, keeping the bar still and jumping down with a strong lockout. Then Snatch singles working on 5 sets at 85%, a chance to add our skills of loading the bar eccentrically and pulling high before pushing under in the turnover. Snatch Pull doubles lets us isolate and work our positions, power and posture in the Pull. Lateral Bounds - weight each side here, then Seated Zercher Trunk Curls and Side Bends for the trunk and core.
Power Snatch from Hang gets us to work our movements in the Pull from the knee and catching high, then Snatch with Pause at the Knee lets us continue to challenge that position as we look to turn to the weight and sit, good chance to practise this skill with some volume. Front Squats go to singles before the LOWA circuit for 5 reps today!
Clean Rows first to prime our elbow position, gripping the Bar but letting the elbows be loose, and getting height. Clean Row plus Push Split progresses the movement and focuses in on our active arms in both movements. Power Clean and Power Jerk lets us get some energy into the movements - still being active with the arms and catching high. Then 30 minutes to put it all together with some Clean and Jerk!
Mike Causer - Head Coach