We start the week with Snatch. First we work on speed and shapes under the bar using snap under. Then a favourite with Snatch Pull, Snatch. Here we get to work on getting comfortable with pull phase before putting it into a snatch. Then we have some heavy back squats, before side bends to finish.
We have a new exercise, clean pull shrugs from hips. This works as a primer for Clean from Hips in Squat and Push Jerk. This is to work on the turnover and the transition on the Jerk. Then we have so upper body conditioning with prone rows and Korean Dips.
We start with Clean Pulls from knees to get familiar with the 2nd phase of the pull. Then we have power clean and power Jerk working on speed and acceleration. Then we have some upper back conditioning, this should be done in a circuit to really get that pump on.
We have heavy over head squat getting used to having heavy stuff over head. Then pause snatch working on confidence and strength at the knees. Then we have pulls from thighs with no heel lift to exaggerate the shrug and extension at the hips and knees. To finish we have alecknas to get to work on core stiffness and control.
Press Behind Neck in Squat working on mobility and strength in the squat. Then snatch from launch, we use this to over exaggerate the launch phase of the lift. Then the complex of the week, which should be lots of fun. To finish we have lower abs.
We have some priming exercises before we hit a heavy clean & Jerk.
This will be a great week of training.
Mike Causer - Head Coach