This is a classic week - starting off with some Front Squats, setting a 5RM. We work on our consistency and power in the pull, and height in the catch with Power Snatch doubles. Then Snatch triples, 15 minutes here - look for 3 at target then a chance to play if you have extra time. Alecknas, Helicopters and Boxed Good Mornings for our conditioning, working on our core, back, shoulders and posterior chain.
Straight into some Clean doubles where we aim to hit 2 sets at 80% before pushing on with the rest of the 15 minutes. Then Jerks from the Rack - still look to control the eccentric lowering phase, and again get 2 sets in at 70% then play. Then we test our positions off the floor with a 2RM pull to knee, before working through Power Pull triples at 85%. Conditioning works our core, back and shoulders.
Front Squats first - we look for 3 singles at 95%, then Power Clean and Push Press, a great combo for working our acceleration, sharpness and driving the bar off the shoulders to finish with fast arms. Then Clean and Jerk, get 3 singles at target then play but maintain that sharpness we've been working on. For conditioning we work our core and back with loaded Sit Ups, Back Extensions and Gorilla Rows.
Snatch Balance first - today it's a chance to focus on range and stability in the catch. Then Snatch doubles aiming to catch and balance the weight high - finding a moment of stillness before continuing into the squat - 6 rounds at 75%. Then Snatch Pulls to knee to work our condition from the floor for a 3RM, before we focus on getting as much power, height and acceleration as we can at our target weight, with Power Pulls. Then a chance to find a 2RM Push Press before conditioning our upper body for the turnover and developing that wrist strength with Clean Curls.
Front Squats on the clock for triples first, then we set a 1RM Muscular Snatch to get our turnover really primed, before 5 Snatch singles at 90%, try to deliver on the turnover and intention to catch high. Then we condition some power with jump squats, and bounding over hurdles, before a fun challenge with the LOWA circuit.
Super Saturday we're working both lifts, a great finish to a pure week and a nice chance to get us focused on performing both lifts in one session, should be fun!
Mike Causer - Head Coach