Don't forget the LOWA Power Day on Saturday! Raising funds for the Brompton Fountain, and a great fun day of lifting! Let's get ready...
Bicep Curls from Hip to start, this is a great upper body conditioner, look for something heavy for 10. Then Jerk Balance - again play, but the focus here is on keeping the hips under the bar then driving straight up through the bar from the hips, and the position in the back leg - weight through the ball of the foot, stay in the knee, work on power, positions, and timing. Then a favourite Clean from the Hips and Jerk, keep the bar in the hip, keep the back tight as you dip, stretch the body up taking the bar with you, and turn under, then hold on to your shape and timing in the Jerk. We then work Front Squats for 10, before some fun looking for max rep Military Press in 30 Seconds... see if you can match your reps each round.. and Prone Row to finish up.
Heavy Snatch Curls in Squat first will let us drill our nice low hip position, stability and turnover, before going into some moderate Snatch Balance to warm up our catch position. Then Snatch from Mid-thigh will let us really work on getting the power through the hip, and working from a nice shallow position to drive power through our posture and hip. Multi-Height Snatch Pull (knee, mid-thigh, full) let's us drill our shapes, then we drop down from that number and work on some speed, acceleration and power in the pull.. fast from the ground straight through the hip! Boxed Good Mornings will get into our hamstrings and glutes.
Press Behind Neck in Squat first, focus on staying deep, still and steady in the hips. Power Snatch with pause at the knee let's us work our conditioning at the knee, and our power getting through the hip and dropping under in the power position. Then Snatch.. hold on to that power and sharpness and keep your posture, bring the bar straight through the middle and catch with balance. We then go to Back Squats for a heavy triple, before conditioning our core and shoulders with Alecknas and Helicopters.
Playing with Muscular Clean and Push Press first - working the turnover and timing in the hip, before dipping with hips straight under and a powerful drive, finishing with the arms. Clean with a pause at the knee and Power Jerk will work our posture at the knee, and Power Jerk will get us sending that bar straight up. Multi-Height Clean Pull (knee, mid-thigh, full), before putting the speed in again - pull fast from the floor and keep the acceleration going! Straight arms rows will condition our back, and banded Pec Flies will open up the pecs.
Power Clean from the Hang first will get us really drilling the hips through the bar and driving through the heels into a strong turnover. Drive and Jerk lets us work the dip and drive, keeping the connection with the bar on the shoulder before going into the Jerk - keep the connection and drive then get under! Then we Clean.. work on acceleration, position, and power through the hip! Front Squats go to a heavy double before we get into our hips with some mobility!
LOWA Power Day! Clean and Thruster, Snatch from Hang, and Squat from the Hole to max! This is going to be a really fun test.. come support a great cause and have a great day of lifting!
Secret Sundays will sort your recovery out from the Power Day!
Mike Causer - Head Coach