We start with Muscular Snatch, this will get us drilling the posture from the floor into the timing of getting the bar through the hip, and getting some physicality into the pull for the turnover phase, work on the arm movement here - 8 minutes to have a play! Then into some Power Snatch again 8 minutes to find something heavy, stay tight from the floor, get into the hip with some pace but don't lose shapes, stay physical in the pull and lockout nice and tight as you catch it high. Then we look for 5 doubles over 80% in the Snatch, let it flow here but try to hold on to the shapes and energy you just drilled, keep the energy consistent. Back Squats we look for triples at 90%, straight down straight up... Alecknas, Back Extensions and Military Press finish up our conditioning for our core, back and shoulders.
Bicep Curls with Hips will condition us to be physical with the upper body and use the extension in the hips, should be fun! Power Clean and Power Jerk next will carry on that aggression with the upper body, get braced, get through the hip powerfully and be physical in the pull before dropping, then set for your Power Jerk, keep the hips in place, dip and drive straight and catch nice and strong, 10 mins to have a play here. Then Clean from the Hip will let us continue opening those hips powerfully in to our pull and shrug to drop under the bar, keep the bar tight, really dive through the heels and open the hips, and be aggressive in the pull and you should do well here, and be set up with good balance for your Jerk, keep the bar path nice and straight, stretch it up and catch. Clean Pulls with a pause at the Knee will let us work on staying tight and strong in the pull, work on body positions not bar position here! Boxed Good Mornings and Gorilla Rows to finish!
Muscular Clean from Hang - time to have a play and work on that condition and position at the knee, sit into the hips, stay over, slide and stretch up through the hip then finish with a strong upper body, powerful elbows, staying nice and tall to finish. Clean doubles next, looking for 5 rounds over 80%, keep things consistent and hit it like 2 singles, tight from the floor, good pace past the knee, and energy through the hip - stay tight in the catch phase too. Then we go to the racks for Jerks, 5 singles over 80% here and a chance to work some consistency at the higher end, stick to your positions, stay braced through the whole movement, tight in the dip and really stretch up in your drive before getting under with some pace and locking the arms out powerfully. Front Squats next for 5, the weight is good to encourage optimal positions here so stick to those shapes! Skull Crushers, Bench Press and Helicopters next for our lockout, overhead and postural strength.
Snatch Curls first - get tight and stable in the squat, work on keeping the bar close to the face by getting that turnover happening early on, lock it out tight overhead and stand the last rep up! Press Behind Neck in Squat next, keep that strong stable and deep squat position, squeeze the bar up using the back and keep the lockout tight, this should be a fun combo! Snatch from Mid Shin next will work our posture and delivery of power for a double, get tight at the top and keep everything on as you push down, then squeeze back up, through the hip, strong in the turnover and stay braced and tight for the catch, then keep that all on as you stand it up, back to the hip and go again... Then Snatch Pulls with a pause at the Knee will let us work on our strength at the knee, stay tight all the way and stretch up and find some stillness past the hip. Dynamic Side Planks and Windscreen Wipers with Bar Hold will be a great fun way to condition the trunk, keep those legs nice and straight and brace with the bar!
Snatch Balance will give us another chance to have a play working up to something heavy, think about the numbers you want to be snatching and work on your confidence catching the weight, stay tight, dip and drive the bar straight up just enough to drop vertically under and catch. Snatch with pause at the Knee will let us practice our strength and discipline passing the knee, stay tight, squeeze it up from the knee rather than pulling at the bar, accelerate from the knee through the hip, turn on the bar and catch nice and tight, work on being braced in the catch and balanced as you stand. Front Squats gives us another chance to get strong through the full range with our posture for a triple, then Half Hypers and a favourite Korean Dips to finish our conditioning!
Drop Unders first to drill our positions under the bar - long arms, tight back, stretch and drop straight to the bar, get some rhythm in here...Clean and Thruster next will help us to drive out of the bottom position faster and stronger, and get us using those hips and posture out of the Clean to set up the Jerk, as well as working some overhead conditioning. Then 25 minutes to put all the training from the week together and Clean and Jerk! Try to get a decent amount of rounds in over 70%, crack on!
Secret Sundays returns with some South African inspired mobility to get us in great shape for the week ahead!!
Mike Causer - Head Coach