Firstly we have a club event this week - Mike's Birthday 5-a-side on Sunday, will be a lot of fun with the whole club! 12-2pm at the Wandle Recreation Centre - anyone wanting to meet at the club can do so we will be heading over together from Secret Sundays class.
We start the week with Snatch Pulls to Knee from Deficit, working near our PB weight for a triple, get fully engaged from the floor, tight core, get the shoulders in place then pull to the knee - this will be great to work our conditioning and consistency to the knee. Then Snatch Balance to work on our confidence receiving the bar, work to a heavy single here so it's a chance to get to a weight that will challenge us and get some reps in at a high percentage - get balanced, get your elbows under the bar, knees forward and drop the hips straight under. Then Snatch with a mix of rep ranges, keep your energy high here, stay tight from the floor, hit every rep like a single - stay strong and stretch up over the hip, then drop and catch it tight. Back Squats to finish this time for 8!
Clean Curls start us off, going heavy again here so keep it close and keep the shoulders tight, see how heavy you can go with solid form. Then Muscular Clean with a pause at the Knee, giving us a chance to make sure we're in a good position at the knee, with solid posture, and also challenging us to get the momentum back in using that posture, slide up the thigh and kick through the hip, finish with fast strong elbows and locked legs, see where you can go with this. Clean from Mid Shin (target off Clean not CJ here) let's us work that posture again, be deliberate with your positions, it's a mix of targets and reps so hit it with some energy! High rep Push Press Behind Neck next to challenge us to find some rhythm and stay strong and consistent holding the weight, dipping straight with strong hips, and timing the leg drive into the press. Oblique Twists and Windscreen wipers next to condition the core.
A favourite Clean from the Hip to start, look for a heavy single here, keep it tight in the hip and stretch it up through the middle, get the shoulders back, get right into those shapes with energy and you should catch it and stand it up with balance. Next a great Jerk complex giving us a chance to work on holding the weight and keeping everything tight and in place, put your energy into holding your positions, then when it goes into the Jerk at the end you'll have all of that to rely on despite the fatigue! The Military Press starts from the shoulder this time... Back Squats continue looking for sets of 4 this time, before we get some conditioning for the Back, Shoulders, Triceps and Core with Gorilla Rows and Skull Crushers in Hollow Hold. Lots of fun.
Power Snatch doubles first, looking to get some of the power back in at the hip, make sure you're still getting under the bar, you're aggressive through the hip, and punch it out. Then we put that into some Snatch from the Hang, slide it up the thigh and get the power in at the hip again, 5 rounds over 80% here so we can drill the consistency at the higher end without pushing it unless its really on! RDL stretch for our hamstrings and power angle, then Pancake stretch for the adductors and a favourite Leg Extensions off the bench to work our lower abs and core.
Clean Grip Snatch kicks Friday off, working our mobility and ability to get straight through the middle under more challenging circumstances! This should be very useful. PBN in deep Squat next to work our hip strength and stability, and our back strength, see what you can do here for 10... Snatch Pull plus Snatch lets us work our positions and consistency in the Pull, the weight is decent so make sure you're focused, holding the weight, driving the legs, kick it through the hip with some energy. Push Press Behind Neck for 10 today continues our conditioning here, work on holding your positions under pressure here! Back Squat to a heavy single to finish...
Super Super Saturday has us working on both lifts, if you've put the work in during the week then today you can open it up a bit and have a crack!
Secret Sundays will run straight into Mike's Birthday 5-a-side! Come get your game plan together, get limber, then we head over to the Wandle recreation centre for some fun.....will be a great day!
Mike Causer - Head Coach