Snatch Curls in Deep Squat to start, this will get us working our turnover in the squat - get the elbows under early, keep it close, and stay deep and steady in the squat. Then 8 minutes to play with Muscular Snatch, this one exaggerates the turnover making us find some power and timing through the hip, then finishing off with a strong upper body, again get those elbows under fast, use the core and press it up to finish! Snatch from Deficit will really challenge our start position, get braced and strong before the pull, engage the trunk and feel the legs, stretch right up and keep the feet in place, so you can be more physical in the turnover and really drive the heels as you finish the pull, work that turnover again as you go under without jumping. Back Squats we look to challenge ourselves for 10.. Conditioning is Skull Crushers from the floor to work our triceps.
We start with Cleans to a mix of rep-ranges, this will challenge our fitness and get us to settle into delivering consistent energy through our shapes, before giving us the chance to push things up on the singles at the end if it's looking good! Jerk Balance for 10's will be great to get us to settle into a rhythm, and work the conditioning at the hip, then we take that rhythm to the racks for some Jerks - get your positions set as you unrack the bar and keep everything on, stretch the chest up into the bar so the core is really tight, and hold that shape as you dip and stretch up to move the bar straight up enough to get under and catch nice and tight. Heavy Clean Pulls with a pause at the Knee next, working on that shape at the knee, then into Clean Pulls this time working on speed. Alecknas for our core conditioning at the end.
Power Clean and Push Jerk first, have a play - work on getting power into the Pull before catching high, then stay wide in the feet for the Push Jerk, drive the bar straight up and push yourself under, this is a great one to feel the shape and timing in the Jerk. Next a fun challenge, Clean from Mid-Shin with a pause at the Knee, Deadlift up, push down to the mid-shin, then pause at the knee and keep that posture on, before bringing it up through the hip and getting under - key is posture here! Back Squats go to 5 before conditioning gets us working the back, shoulders and opening those pecs up with Prone Row, Seated Military Press and banded Pec Flyes.
Power Snatch from the Mid Shin will get that posture on, and work the power pulling through the hip, fast lockout and catch high and tight. Snatch from Hang will let us go further into that power through the hip, sit into the hips as you push to the knee, stretch right through the hip and drive through the heels, be strong in the turnover. Heavy Snatch Pulls to the knee will work our shapes and posture - keep the chest and hips working together, before going to some Snatch Pulls putting the speed in - but keeping those shapes still. Boxed Good Mornings and Helicopters for our Hamstrings, Glutes and Shoulders.
Press Behind Neck in Deep Squat - get set nice and low and don't bounce around, core on and knees forward and you'll be balanced as you press. Snatch Balance next as we work on getting straight to that deep position, and balanced dropping straight under with a strong lockout. Snatch with a pause at the Knee lets us really drill that posture, also keeping the arms long but tight as we pass the knee, then delivering the power in through that posture. Back Squats go to doubles, and we look for a heavy triple in Push Press Behind Neck, get your balance set, keep the posture tight and drive up, keep the bar on the shoulders for as long as you can.
Clean Curls will prime our upper body for the turnover, Drop Unders will work our speed and shapes under the bar - get the hips straight down and keep the back tight, then a favourite Jerk Complex will get us moving through every part of the Jerk. Then 20 minutes to work through some Clean and Jerk and put all the work from the week into action!
Secret Sundays mobility will work on making sure we don't have any limitations for keeping that posture on, and keeping great shapes in our squats!
Mike Causer - Head Coach