This Weeks Training Notes
We prime the turnover and being physical with the arms first with Clean Curls, then we bring some speed and timing into the turnover with Muscular Clean. Clean and Jerk with pause at the knee will get us to strengthen our positions at the knee, then finishing off sharp in the Jerk - a decent weight on this one and some reps to work our fitness. Front Squats go to 8 reps before we condition our backs and core with Alecknas and Gorilla Rows.
We get some mobility work in first focusing on keeping a tight position with the back and shoulders as we move in and out of the squat, then Muscular Snatch from the Hang lets us sit into the hips and stretch up being fast and physical with the arms through the turnover and lockout. Snatch from the Hip we can focus on holding posture, sitting into the hips then being physical stretching up and bringing the arms into the pull, and being engaged and deliberate in the catch, decent weights here so keep it energetic. Pulls to the knee let us work on keeping the chesty position in that first pull, and pushing the feet through the floor to get the bar to the knee. Then we condition and work the range of the trunk and posterior chain.
We prime our footwork and locking out under the weight with Snap Unders, then into Snatch Pull plus Snatch letting us look for consistent energy and shapes in the movements - look for height and strength in the pull, being physical in the arms here will help us lock out with some purpose in the catch. Front Squats for 4, then we condition the glutes, hamstrings and core.
We look for a heavy double Clean first, hit this one like 2 singles so the energy and commitment is high - lots of physicality through the hip and in the pull, and solid posture in the catch. Then we Jerk from the racks, a great chance to isolate and work our rhythm, really hold positions in the dip and drive, get the chest through the bar and solid underneath. Then Clean Power Pulls to really drill some height into the bar, start with a strong leg drive and finish with high elbows. Conditioning will work our power, hips and core.
First look for something heavy with Power Clean and Push Jerk, a great one to work the aggression in the pull, and stretching through the hips in the Jerk before pushing under the bar - a great one to feel connection. Hang Clean and Jerk lets us focus on our strength and delivering energy from the knee through the pull, then finishing off with the Jerk - a decent number of reps here at a good weight so a chance to work that consistency in the higher percentages. Conditioning we work some power and spring with Bounding, then work the triceps, core and pecs.
Snatch Balance first to work on movement into the bottom position here, work on being smooth as well as holding shape, then Power Snatch will get us fast and sharp and working to get the arms locked out before the feet hit the floor. Snatch we will work up to 80%, then if that's looking good we push on and try something heavier! Then a heavy Front Squat to finish up.
Mike Causer - Head Coach