Snatch to start the week, warming up with some Snatch curls in the squat to work on our stability in a deep squat. Then a favourite - Snatch from hips in squat stance, so no footwork here letting us work on pulling ourselves into the squat, developing a strong pull from the hip to get us under the bar, with the chance to work up a heavy double here. Then multi-position pulls from knee, thigh and floor so we can work on holding those positions tight and developing our strength before putting it all into a full pull, finishing off with some front squats.
Back squat and press behind neck to start - this one’s a fun challenge, then Clean pull and Clean from the hang plus Jerk focusing on getting our pull nice and consistent and putting the energy in from the knee - make sure you finish that shrug off, then work on your timing into the Jerk - play with this one. Then we move to Clean pulls to the knee, don’t give your posture up for anything here! Finishing off with some classic side-bends and floor skull crushers.
First working our speed and timing through the hip with muscular Cleans - be nice and aggressive through the hip here! Then on to Clean triples to get some consistency in the things we worked on earlier in the week with a mix of weights to try to challenge that commitment. Finishing up with some heavy prone rows to build some back strength up, then pancake stretch for our mobility and strength, and sit-ups over the rollers to condition our core and thoracic spine.
Warming up with Clean grip Snatch, go narrower if you can! This one tests our ability to pull the arms through the middle of the body, if you don’t have the mobility for it then try working your grip in with some overhead squats.Then Klokov rows for our upper body conditioning, followed by Snatch high pulls to work on a bit more aggression in that pull after the leg drive and extension through the hips.Then into some Snatch pull + Snatch, letting us drill that pull and get some consistency into the pull in the Snatch, also working our conditioning to keep that leg drive energetic. Conditioning at the end with some helicopters for our shoulder strength.
Kicking off with our pick of the CoW to warm up! Then into some moderate Snatch doubles on the clock to drill in some consistency and give you the chance to iron out any weak parts of the movement, see if you can drill in some of the things we learned from the pull work in the week. Finishing up with another chance to test out that back squat, see how it compares to last week!
Clean and Jerk this week! Warming up first with some heave Jerk plus Jerk from behind the neck - really get that dip tight, and big leg drive to get some energy into the bar before going under it, then drop unders to get confidence in our timing under the bar. Then you have 20 minutes to see how heavy you can go, play and work on your skills.
Our girls Haylene, Linn, Beth and Sarah are off to compete at British Masters, wish them luck! No Secret Sundays this week as the team will be heading back from Birmingham hopefully with some silverware!
Thought for the week:
“If you love life, don’t waste time, for time is what life is made up of.”
- Bruce Lee
Mike Causer - Head Coach