Back Squats to start, on the clock again for 4 reps every 90 seconds, then we work the turnover with a heavy double Muscular Clean. Hang Clean and Jerk gets us some consistency accelerating from the knee, looking for 5 sets over 80%. Conditioning is Jerk Walk Outs, then we work the core, back and shoulders with Alecknas and Gorilla rows.
Great day for working our positions, posture, and ability to deliver energy through both.. Muscular Snatch from Mid Shin gets us to hold the weight in the legs before accelerating and finishing tall. Next we Snatch with a pause at the mid-shin - a chance to play with the weight getting our balance and control in that position, should be a fun challenge! Then we set a 3rm Snatch Pull to Knee - keep the posture solid here! Power Pulls pausing at knee will let us use that posture to really deliver some power as we finish the movement off with plenty of height. We finish off working our speed and power in the squat and overhead conditioning, then Side Bends for the core.
We work Back Squats first for 12 minutes to a range of rep targets - should be a fun way to get us working on speed and power! Snatch Balance next to get confident going straight under the weight and being physical in the catch. Snatch from Mid-Thigh is great for acceleration in a short movement and really getting through the hips and tall in the pull, before finishing off with a physical catch. Conditioning works the posterior chain and overhead strength.
Power Clean and Power Jerk first to work on that high catch, speed, power and keeping the bar vertical in the Jerk. Clean+Squat+Jerk is a favourite complex to test our positions, plenty of legs in this one as we look too catch high and ride down before going into the squat, and then getting the energy out of the legs again to Jerk. We then look for a heavy double Pull to Knee testing our posture, before going into Power Pulls to go through the whole movement with speed and purpose and looking to get height. Bounding, Vertical Jumps and a favourite Korean Dips to finish.
Back Squats we look for a heavy single, working up with even increments and rest periods between sets. Then 15 minutes to find a heavy Clean double, a nice test for our fitness and consistency. Jerk from the Rack lets us isolate and work on our consistency over 80% with a chance to get 5 sets in at a decent percentage. We finish with the LOWA circuit to get our fitness going! Always fun..
Snap Unders first to work on going straight under the weight, lifting the feet, and speed in the arms. Then Power Pulls lets us get the energy in from the floor, keeping the bar nice and close and looking for height. Power Snatch gets our acceleration and sharpness primed before we go into 20 minutes of Snatch and a chance to have a play to finish the week off.
Mike Causer - Head Coach