The Bank Holiday kicks another strong week off with 15 rounds of Clean and Jerk doubles at 70%+, find your consistency here and push it up if it feels good! Then Push Press behind neck, find your timing in the leg drive and shrug, be strict about finishing it off with locked knees and tight glutes and these should go up nicely. Back Squat triples to finish, and another chance to test our numbers out for that if it’s looking strong!
Priming with Muscular Snatch to get our timing through the hip into extension sharp and aggressive, then a combo of 2 Snatch Pulls+Snatch, keep it in the legs here, get through the hips, find your sharpness and keep the energy high! Snatch Pulls from the hang to work our postural strength and conditioning, find your rhythm and use the leg drive into the extension through the hip to get the momentum in! Helicopters and Gorilla Rows to finish to condition our back and shoulders.
Set a heavy Snatch Balance to start with, working our strength and confidence getting under a heavy weight, make sure you’re balanced under the bar and see how heavy you can go today. Power Snatch from Hips to condition our power from the hip, and speed and aggression in the turnover - open the hips, use the glutes, get those shoulders into it and get the head through. This warms us up for some heavy Snatch from Mid-Shin - if we can be strong and committed with our posture from this position then we can set ourselves up nicely to open up through the hip and deliver that energy. Play with this one… keep it tight and see where your postural strength is at. Pancake stretch for our mobility and leg extensions for the core to finish up - keep that back rounded into the floor!
Priming the Jerk first with Shrug and Drop Under, stretch it up tight and split under, punch the bar straight up, high reps so get your rhythm going! Clean from Mid-Shin, deadlift it up nicely to the hip, then keep it tight back down to the mid-shin, this one gets heavy so use your warm-up weights to practise engaging your posture - don’t wait for the weight to do it! Hold positions as long as you can, and open up once you pass the mid-thigh, don’t rush it! Front Squat doubles to get confident around our PB Clean weight, then some tricep conditioning to finish. We also run this programming at 6pm over at Iron Club in Vauxhall so try it out there too!
We pick a favourite COW to warm up and get a bit of friendly competition going! Then some more fun with Clean Grip PBN in Squat, test your strength/mobility, keep those hips low and solid and use the back. Jerk Balance to condition our hips and work the timing and rhythm driving into the Jerk. Clean from Hang and Jerk singles, if target feels good and you’re holding your shapes nicely, getting through the hip and delivering some good energy then crank it up a bit.
Warming up with narrow-grip OHS, why not try closer than Clean grip here…. Before we head into 20 heavy minutes of Snatch to hit a heavy single, and 15 minutes to test our Back Squat - make sure we’re spotting each other effectively each side of the bar and communicating, we should be confident working to failure here!
Secret Sundays returns with some work to get our balance and postural strength going, as well as dynamic stretches and mobility to prepare us for the next week!
Mike Causer - Head Coach