Clean Pulls kick the week off, these are done from the launch position, a favourite position that will let us test our balance using strength, stay over the bar and really utilise the power angle to keep it in the hamstrings here to get full benefit.Then hold on to those positions as we move on to Cleans, get to target here then push it up if we’re able to hold things in place consistently. We work our timing and leg drive in the Push Press Behind Neck, target plus again so see if you can push it up! Pancake stretches for a bit of mobility at the end.
PBN in Squat to start - test yourself with a heavy weight for 10 here, keep it stable in the hips and use the back! Snatch from Mid-Thigh next, get a powerful pull through the hip, into the shoulders, and punch it out overhead to be successful here, move purposefully into each position here, a nice chance to settle into a consistent rhythm for 4 reps, should be a nice challenge to keep it sharp.Muscular Snatch with a pause at the Knee continues the work on timing and consistency of shapes, get that posture set at the knee and it will help you deliver the power. Back Squats finish off the day with a mix of targets to work through.
Snatch Pulls to Knee to develop our commitment to pulling to the knee with strength and composure, hold it with the back tight and lift it with the legs. Then we test that out with Snatch pausing at the Knee, get it straight to that solid position, core tight, back tight, keep the weight in the legs and show control before delivering the energy back in using that posture. Conditioning is Gorilla Rows, Bench and Hyper Extensions to work the back, pecs and shoulders, should be fun.
Shrug then Clean Curls with a pause at the chest, a chance to work that movement flow from the shrug into the curl and demonstrate control by pausing where you’d be tempted to rush the movement. Clean from Mid Shin and Jerk, continuing our awareness of positions, let yourself hold the weight in the legs at the bottom, stay balanced, pull straight, keep the postural control and let yourself feel the transfer of power through that when you bring it back up into your Clean, keep the balance and straight bar path in the Jerk. Then working some rhythm and sharpness with power Clean and Power Jerk.Military Press on the clock, and Alecknas at a fast pace to finish up with.
Clean, Squat and Jerk to start with, carry on the positional awareness and delivery of energy we have worked on so you can keep things balanced and sharp heading into the Jerk - trust the positions here when the strength gets challenged! Clean Pulls to Multi-height, 2 from the floor and 1 from the Hang here, keep it tight, find rhythm, and stretch it up. Back Squats next working to a heavy single to see where we’re at with our strength, then a circuit to finish up with for a bit of fitness and conditioning! You’re on the clock so make it count!
Snatch Saturday! Snatch Balance first to get sharp and balanced under the weight, then Snatch Pulls with a pause at the Thigh, 10 minutes to have a play with each of these so spend it wisely getting yourself primed. Then 20 minutes of Snatch to work up to something heavy for a single, use the first half to get your rhythm in, then have a crack...
Secret Sundays will offer more squat balance work… carrying on with our group-assisted squat stability test….
Mike Causer - Head Coach