A great fun week as we prepare to compete at the weekend, and we move into our new home in Vauxhall!
Open gym offers a chance to work out our start weights for comp, 15 minutes to work up to that in Snatch and Clean and Jerk - plan your warm-up out so you have a clear strategy, and use it as a chance to drill your warm-up, progressions, and also bar approach. Then we have Front Squats for 3 singles at PB Clean weight.
The first official LOWA weightlifting sessions at our new home! A great chance to prime our pull - work on your acceleration here, control it from the floor, stay tight, feel the feet, make sure the bar is accelerating and really open up past the mid-thigh - but focus on body height not pulling the bar! It's one pull then into a Power Snatch, so stay sharp, try to get the arms punch out before the feet hit the floor, and stay tight. For Clean and Jerk we have a Power Jerk, work on those sharp fast elbows, then heave Jerk and Jerk to make sure we're really using our legs to drive the bar, this should be good fun, this takes us into 10 minutes of Jerk practise - so use your time well! Maybe working on timing in the Jerk, bar path, leg drive, posture - your coach will help you decide!
Today we go through our warm-ups again for both Snatch and Clean and Jerk, working up to our last warm-up weight which would normally be 3-5KG off our start weights in each lift. Use this to nail down your warm-up strategy, plan each warm up lift out, also drill your bar approach and try to find a consistent approach here that you like. Here's also a good chance o make sure you've picked the right starting weights!
Starts with Muscular Snatch to get power and timing through the hip, driving up and finishing off strongly with the upper body, then a combo Snap Under and Snatch Balance to work on getting straight under the bar - drive it straight and drop straight, get confident under the weight here. Then Power Clean and Power Jerk to work our sharpness in the clean, and bar path in the Jerk.
A chance to keep things razor sharp and moving well as we work up to 50% of targeted Snatch and Clean and Jerk, make it strong, treat the weights the same, and work on your sharpness before loosening off with a mobility circuit to get us limber and ready for Saturday!
Competition day! Weigh in is 9am, lift-off from 11am - we will have at least 4 groups lifting based on current numbers, so be ready to work out your warm up schedule once you know which group you're in! We're guaranteed a great atmosphere as usual, and look forward to seeing everyone give a great effort on the platform! Crack on!
Mike Causer - Head Coach