Week Overview (Increase Speed and Condition)
Working some heavy doubles... If it looks good you can push the weight a little, only if the coach agrees. The front squats are for speed and getting used to our shorter term target weights. Down slow up fast with good posture. If you loose the posture you'll need to lower the weight for now.
Power from Mid Shin & Jerk is to work on acceleration and control of the bar. 2x3 @ 80%, if successful move to 90% for 2x2 and then hit 100%, if this looks good, push on. Followed up by some posterior conditioning.
Clean with Pause at mid thigh is to develop positional control before powering into a clean. Play with the weight and see where you can take this. With Tricep and oblique conditioning.
More speed squats before heavy power snatches. Only power snatch if you are moving well, if not do full snatch instead. Snatch Pulls want to be slow/smooth from the floor and really accelerate as fast as you can (after mid thigh ideally) Followed by some back conditioning and then a quick power circuit
Some heavy snatches from mid thigh. If they feel good and look good then push the weight a little. Then you have a bit of core and upper body conditioning.
A little bit of priming before a heavy Clean & Jerk.
Have a great weeks training
Mike Causer - Head Coach