We start the week with some heavy Snatch Balance, get balanced and set, focus on keeping the bar still, drive it just enough off the shoulders and keep good shapes! Then Snatch with a pause at the Knee, a variety of targets here to work through, use this one to set your position from the floor, then keep your positions really locked in at the knee, use that posture to deliver the energy back in as you slide and stretch through the hip, and a good strong catch. Back Squats next, a decent weight for a triple so put those shapes into practise! Seated Press and Boxed Good Mornings to finish us off!
Clean and Thruster will be a bit of fun to help us work on getting out of the Clean a bit faster! Have a play.... you won't be able to sit around in the bottom, straight out with a strong drive through the hips to thrust the bar up overhead. Clean from Mid Shin next - have a play here! It's all about the balance and posture - posture off the floor and straight up to the hip, keep the chest up and push down to the mid shin, stay tight as you drive it up and turn under, keep it sharp out of the bottom too! Multi-height Clean Pulls for 5 will be a good challenge - all about the shapes! Stay tight and braced to the knee, then mid-thigh, then full - keep it all on for every rep! Alecknas, Helicopters and Pec Flies to finish up.
10 minutes of Power Clean and Power Jerk first - be strong in the turnover, get the elbows through fast and get through the hip, keep the rhythm into the Jerk and work on keeping those hips strong straight under the bar and into the drive - send the bar straight up and drop straight under! Hang Clean and Jerk next - keep that sharpness going and keep your positions on at the knee, stretch and get the hip right through the bar, fast out of the bottom, then set for the Jerk, stay strong and keep the power through the hips as you drive up and split under with some sharpness. Back Squats go to 10....push the weight up if you can keep the positions on! RDL stretch, Skull Crushers and Barbell Rollouts for our Hamstrings, lockout and core.
Bicep Curl with Hips will be a fun way to get some rhythm in and condition the upper body! Muscular Snatch next will exaggerate the turnover and get us nice and physical in the upper body - time it well through the hip, and finish nice and tall with strong arms! 5 rounds of Snatch doubles next, keep that work going with the turnover, and get right through the hip, also work on consistency between the two keeping the posture going and the energy high. Snatch Pulls to knee, mid-thigh and full pull goes for 5 today - should be fun! Half Hypers and Back Extension with Ball Throw will be some good conditioning!
Clean Grip Snatch - a favourite way to get us really working that pull straight through the middle - go to narrow grip overhead squats if mobility is a limiting factor! Snatch from Hang will get us drilling that power and conditioning from the knee - feel the feet, push through the heels to finish that extension off, stretch it up and drop under, keep nice positions with the hips standing it up. Pancake Stretch, Sit Ups on the Roller and then deficit press-ups using the plates to really get in our pecs! Make sure you keep it n the pec and not the shoulders!
Jerk Balance will condition our rhythm, movement, and hip strength before Jerk with No Dip to get us dropping to the weight, then Drop Unders to work that sharpness. Then put it all together... 20 mins of C&J!
Secret Sundays is off! We're off to South Africa to learn some new tricks....
Mike Causer - Head Coach