Thanks to everyone for making the LOWA Lifting Series 2 comp such a great day, results are below, lifting was great and the atmosphere was something else! Now to the weeks training... This week we start getting strong...
Clean Pulls with a pause at the knee - working on our strength at the knee, so make sure we're demonstrating absolute control, with a focus on how we're holding things when we get to the knee - everything on! Practice putting yourself in an ideal position with every weight...not just the heavy ones! Then we move to work our ability to get energy into the bar from the knee, with Cleans from the Hang, and some strength-focused Jerk work finishing with Push Jerk - hold your position here, feet wide, big drive through the hips keeping the shoulders strong, core tight, balance, shrug it up and be powerful underneath. We move from power to skill with Jerk Balance to get our timing on, and condition the hips for the Jerk. The we're starting our Front Squat programme, looking for 4 heavy sets over 90% of target... we've worked all day on holding positions so let that focus stay here!
We kick off with Snatch Balance, 4 rounds at 70% so make it sharp, punch the bar straight up and sit straight down under it, stand it up with control. Then we move to Snatch from Mid-Shin with a pause at the knee, this is a great challenge to keep us focused on how we hold the weight, and will quickly identify any weaknesses in positions! So switch everything on 100% of the time to direct 100% of that energy into the bar! High rep Military Press will get our shoulder conditioning going! Then we work the core with some favourite Alecknas and Side Bends, form is still key!
Muscular Snatch works our upper body aggression and gets us thinking about how we pull through the hip to get some more energy into the bar, go heavy here for a double! Snatch from Hang in Squat stance will be a great exercise to get us to feel how we pull ourselves under to bar to generate speed, we will need to pay extra attention to our posture and holding the weight to make sure we're being effective here, also make sure we're not trying to pull the bar up, but pulling under it - it's a double but focus and hit it like two singles, if we try to save energy we'll miss the point. Clean Grip Push Press Behind Neck will work our leg drive, commitment to holding the core tight, timing into the shrug and finishing with our arms. Front Squats continue - high reps this time so hit it with no rest at the top.
Heavy Clean Curls work our upper body strength and keeping that bar really close, focus on holding the right position with straight wrists and elbows back and down, keep control through the whole movement down whip it around. Power Clean and Power Jerk to target, hold tight, fast powerful elbows and pull under before setting up strong for the Power Jerk and sending that bar straight up. Clean Pulls from Hang for a triple, hold the weight, get into the hamstrings, stay over the bar - really challenge and use that power angle and focus on body height not bar height. Conditioning is Back Extensions with pull through, Skull Crushers for our lockout, and mobility in our Pancake stretch.
Clean+Front Squat+Jerk is a great challenge to work on fatiguing the legs, but also continue drilling our commitment to positions, find it before the weight puts you into place and keep it! We need to be committed to our shapes in this one to execute an efficient Clean, going into a solid Front Squat, and setting up to hit the Jerk with the same focus... we get a massive benefit from using positions to generate strength and that's what we need when the legs are tired! Military Press continues today, working high reps with the chance to push the weight up if the going is good... Front Squats continue, then the Power Circuit to sweat it out!
Before hitting a heavy Snatch we work our sharpness and our ability to drop and punch straight with Snap Unders - lift the knees to the armpits and let the body drop under. Muscular Snatch with a pause at the knee gets us drilling that strength at the knee, and working on our timing and delivery of energy through the hip before finishing it off punching out overhead. 20 minutes to Snatch something heavy! Take 10 minutes to settle into your rhythm and find your consistency then open it up...
Mike Causer - Head Coach