We start off with Power Cleans from the Hang to get us focused on our posture and power at the knee, keep the chest through, shoulders tight, then drive the legs, get the hips over the heels and stretch up with some aggression, fast elbows through into your Power Clean, 7 mins to have a play here! Then Cleans from the Mid Shin - all about the posture, balance, and getting the energy in at the right place.. deadlift straight to the hip, set the posture here - shoulders back, chest through, arms locked out tight as you lower down to the mid-shin then brace and drive it back up, stretch through the hip and keep that fast powerful turnover you practised with the power work. Then Jerks from the Racks, a chance to drill that posture in the Jerk - stay braced and strong out of the rack, focus on hip position and strength, dip straight and shallow and send it up before dropping to the bar and locking out. Back Squats continue for 10, all about the positions! Hips straight under the bar and straight between the heels.. then seated Good Mornings to finish up.
Snatch Curls will warm up our turnover in the squat, get nice and low and stay braced in the core and hips, keep the bar nice and close and get the elbows under early, lock out strongly overhead. Muscular Snatch from the Hang - a fun way to really work the posture at the knee, power through the hip, and then that turnover again - knuckles down - knuckles up! Finish nice and tall and lean into it and use those abs! Snatch from Mid-Shin for a double next... get some consistency going between the reps, stay braced, use the posture to ensure you deliver all the energy from the legs, get nice and tall through the hip, and fast and strong in the turnover - keep those hips under as you stand. Multi-Height Pulls next, knee, mid-thigh and full - stay braced from the floor, get strong before you pull and get the chest and hips moving at the same time, really work your precision to each position. Alecknas and Half Hypers will work our core and back.
Press Behind Neck in Deep Squat first - get nice and low, knees forward and out, stay still and braced in the bottom position and squeeze the bar up engaging through your back with a nice strong lockout, looking for 3 at or above 50% of your snatch here.. Then 7 minutes to play with your Power Snatch - keep it sharp, power through the hip and drop to the bar. Then Snatch from Mid-Thigh - set your posture up at the hip, keep it tight as you push to the mid-thigh - it's a small movement down! Drive the energy back in, you'll have to be powerful at the hip and finish it off through the heels, stretch up and under. Back Squats go to 5's - same rules of engagement! Then we have Side Bends and Helicopters to condition.
Jerk with No Dip (Push Jerk) first will be good fun..... set it up strong on the shoulders and get braced, feet wide, big breath and drop to the bar as you press under, see how you get on here! Muscular Clean and Push Press next will get a great combo to get our timing and power in. Brace from the floor - all on! Power through the hip, get the elbows through with some energy and finish nice and tall, then set for your push press - dip and drive up, keep that bar on the shoulders until the legs have done their work then finish it in the arms! Clean from the Hip and Push Jerk next will really exaggerate that strength and stretch from the hip - use the core, strong arms, and finish with the shoulders which will start you on your way under the bar, stand it up keep those feet in place and drive up through the heels before pressing yourself under, this one will be great for really feeling your timing and positions! Multi Height Clean Pulls will get us working our precision and condition at each point - great fun! Sit Ups over the roller and Gorilla Rows at the end for our core and back.
2 Cleans 1 Jerk first! This will be great for working our consistency, and ability to deliver on our positions in the Jerk after pre-fatiguing those legs, keep it sharp and strong and feel those positions again.. Push Press Behind Neck next is a great way to get the timing in for our Jerks and really work that dip and drive, keep the abs braced here... Back Squats for a double today, chest up, hips under, steady down and fast up! If it doesn't feel heavy enough try standing up faster.... Skull Crushers, Bench, and seated Press finish up for our lockout work... try the seated press with no feet on the floor for extra fun..
We challenge ourselves first with Snatch Balance to your targeted Snatch, keep balanced and keep the posture strong, drop straight under and send the bar straight up - catch tight in the bottom. Then Drop Unders, get the bar tight in the hip, stretch up and drop straight down with your turnover. Then some controlled Snatch Pulls - work positions here and don't rush it, keep your posture and control - feel the shapes! Then 20 minutes to work up to something heavy for today in the Snatch!
Secret Sundays is back! We will mobilise through all the positions we have drilled in the week.... get in!
Mike Causer - Head Coach