First we set a 3RM in Snatch Curls in Squat, work on getting the elbows under, keep the bar close, and brace the trunk. Then the same for Muscular Snatch from the Hang, working our turnover and also isolating the power at the hip more, get the elbows under, using that core to lean up into it. Take that through to Snatch triples, a decent weight here so keep the energy consistent, keep the bar with you, get the hips through and stay strong and hold your shape in the turnover and you'll do well. Back Squats move to 10's and we finish up conditioning the glutes and hamstrings with Boxed Good Mornings.
Power Cleans first, focus on a strong pull and tight connection to the bar, make sure you're still getting under but put the brakes on. Then Hang Clean and Jerk will work our shapes going from the knee to the hip. Set the posture, keep the chest strong and hold that as you push through the heels to get the hips through. Keep the bar close in the turnover so you can set up the Jerk with balance. In the Jerk it's a shallow dip, keep the bar on the shoulder as long as you can, and drop under. Then we look for something heavy for 5 with Push Jerk Behind Neck, a great one for getting us to feel the connection with the bar, hip position, and keeping that rhythm as we hold everything tight throughout all the reps. Then Clean Pull plus Hang Clean Pull lets us feel the posture from the floor past the knee and through the hip, then keep it on as we go back to the knee again and pull through the hip, should be fun. Alecknas and Skull Crushers will work the core and triceps.
Muscular Clean with a pause at the knee will be great for our conditioning at the knee, use that posture past the hip and finish with fast strong elbows, great for working that connection in the turnover. Drive plus Jerk next to work on keeping the bar on the shoulder as we dip and drive, letting us get all of the leg power in when we Jerk. Clean, Squat and Jerk is a great one for seeing if we can really use that connection with the bar in the Jerk to deliver as much power as we can out of those fatigued legs! Be efficient in the Clean, tight in the Squat, keep the core braced, elbows in position, and you'll be able to get enough into it to do well here. Then we work some Front Squats for 4 before conditioning our core and back with Sit Ups over the roller, and Alecknas.
A favourite Clean grip Snatch to start, this will test the mobility and help us to use our glutes more out of the hole, bringing the bar straight through the middle. Hang Snatch next, this will work our power from the knee, get your timing in with the chest and hips, stretch it straight up through the middle, good mix of reps here. Pull plus Pull from the Hang lets us really work that posture and get the timing and use of the legs in the pull consistent and drilled. RDL stretch and Military Press will work our hamstrings, shoulders and triceps.
First a chance to test out your 5RM in Press Behind Neck in Squat, testing our hip strength and core engagement in a deep position - start with what you got for 3 last week.. Snatch Balance will work our conditioning and confidence receiving the bar, stay braced, move the bar vertically and just enough off the shoulders to get under, keep the knees and head in front. Snatch from Mid Shin will test our ability to hold our posture, keep the weight in the legs, and deliver energy through that. Back Squats go to a double, a nice chance to try something heavy!
Clean plus Drop Under should be a good exercise to work on moving sharply in the Clean, keep it light and aim for speed.. Then we play with the Jerk Complex moving with rhythm through all variations to get us well prepared with our timing, connection and posture. Then 20 minutes to play with Clean and Jerk before finishing up with some Front Squats!
Secret Sundays will work our hip mobility, core stability and keeping the shoulders healthy ready for the week ahead!
Mike Causer - Head Coach