Starting the week with Clean & Jerk. We have muscular clean from hang, working on extension and turnover. Then we have clean from hips with push jerk to work on body shapes and speed under the bar. Then we work on some leg conditioning with so high rep squats. Followed by some back conditioning to develop the posterior chain.
We have snatch curls to work on mobility and receiving position. Then we have some heavy over head squat working on our confidence to hold our shapes. Then we have snatch from mid shin, working on leg strength and shapes off the floor. Then we have some core work to finish off.
We have some muscular snatch working on speed through the middle of the pull and turnover strength. Then we are going to play with snatch from hips trying to set a heavy double. We then work on some pulls to work on strength through the second phase of the pull.
To warm-up with have shrug and curls to work on upper strength. Our man exercise is Clean from hang + Power Jerk, working on strength from the knees and getting that drive straight. Then we work on our split jerk light to build our confidence in the shapes. We finish with some postural work.
We start the session with the CoW to warm-up, before we set a heavy 2 rep max. Then we have a heavy back squat before dropping down to 85% for a few drop sets. Side Bends to finish to hit that core.
We prime our selfies with snatch balance and snatch pull, snatch, before setting a heavy snatch. To finish the session we'll play with some vert jumps, working on air time...
This will be a great week of training...
Make sure that you are signed up for the club competition on Dec 12th.
Mike Causer - Head Coach