Back Squats first - we warm up and then look for 3 sets of 5 at 90% with sets every 2 minutes. Drop Unders lets us stretch the bar up from the hip before going under to get us sharp through the pull and tight in the catch. Then a favourite Snatch from Hip no footwork, a great challenge for being physical in the turnover and creating speed under the bar using that physicality. Jump Squats and Boxed Good mornings condition our power and posterior chain.
Clean Curls first for the turnover, going heavy here for 10. Then Clean with a 2 second pause at the knee to build our conditioning at that point, also focus on the catch here - keep great posture and engagement. Then we go to the racks for Jerks, looking to get some work in over 85%, but making sure we lower the bar with control to the shoulders. Then a Pull complex - first working our posture to the knee, then keeping that going as we deliver some acceleration and height for a full Pull. Helicopters and Side Bends focusing on range for our conditioning.
Back Squats with a range of targets first, and 90 seconds to get through each set. Then we set a heavy Clean from Hang getting our knee position strong, and accelerating through the hip before going into a solid catch. Clean and Push Jerk next, with a chance to work on great positions and connection to the bar with the Push Jerk - keep the pressure constant against the weight. Then we work our overhead strength testing a heavy Military Press for 4 reps, before Gorilla Rows and Alecknas for our back and core.
A fun challenge for our posture and speed with Muscular Snatch from Mid Shin - highlighting how we deliver energy through our posture to get height on the bar into the turnover. Then we work our fitness with Snatch triples at 80%, a great chance to drill our commitment and consistency. Then Snatch Pulls to knee and full Pull - getting our posture fired up before delivering some height through that. Then we condition our speed in the lockout with Push Press, before some bounding looking for a bit more length this time.. make sure you're balanced and linking the bounds together.
Back Squats first expanding on last Friday's work going to 95% today! Then Power Snatch plus Snatch - look to work on catching high and getting the bar balanced and secured early using energy from the Pull and an active lockout. Then Hang Snatch looking for some volume over 80% here, letting us focus in on our posture at the knee and acceleration through the hip. We finish up with a new Friday favourite the LOWA circuit!
Muscular Clean first gets our turnover dialled in, before a complex of Power Clean plus Heave Jerk and Jerk to work on being sharp, connected and powerful. Then 30 minutes to play with Clean and Jerk - usual Saturday rules apply... add some weight if it's looking good! Should be a great week!
Mike Causer - Head Coach