Back Squat triples first, focus on speed in your movement. Then a play with Muscular Clean and Push Press, work on timing and power going into the turnover, and keep the connection solid to finish with fast arms overhead. Then 5 rounds of Clean and Jerk at 80% a great chance to work on your positions and speed. Conditioning is Vertical Jumps for power, then Alecknas and Back Extensions for our core, trunk and back.
Snatch Curls first working the turnover, then a fun combo of Push Press and Snatch Balance 3+1, have a play with the weight here. Snatch doubles we have 4 rounds at 80% before playing if there's time left, find some consistency and energy through your shapes here. Snatch Power Pulls pausing at knee will let us conditition a typically weak part of the pull. Conditioning works our posterior chain, shoulders and back.
Back Squats for 5, with 2 mins between sets today, and keep the movement fast. Power Snatch pausing at the knee will be great for us holding posture then finding the range we need with enough acceleration to finish off in a high catch. Snatch Pull plus Snatch lets us really get the shapes, speed and range into the pull before putting that into the Snatch. We finish with some Bounding, Side Bends and Eccentric Clean Curls.
Straight into Clean doubles, drilling our consistency, speed and range at 75%+. Then we work on confidence getting under the bar in the Jerk with Jerk with no Dip, get tight and punch yourself under. Then we go to the racks for Jerks, working doubles at 80%+ work your connection to the bar and keeping constant pressure, with plenty of energy stretching up before dropping under. Then Clean Power Pulls pausing at the knee, great for improving our posture at the knee and getting height into the pull. Squat Jumps to finish along with some conditioning for our core.
Back Squat singles today, on the clock for 4 sets. Power Clean + Push Press + Jerk working our sharpness, connection and power, if you can't Push Press the weight then go to Heaves before finishing with the Jerk. Then Clean and Jerk singles to 90% before a chance to see what you can get up to with the LOWA circuit for 3 reps today!
Today is all about getting ready for the club comp the week after! Super Saturday working both lifts, a great chance to test out what you want to start and finish on next week.. should be a great week!
Mike Causer - Head Coach