This week takes a Bulgarian influence as we aim to develop our overall strength.
We start the week with snatch + hang snatch, working on the pull phase of the lift. Then we have heavy back squats. Here we aim to set a 1RM then drop down to 80% to work at the days 1RM. Here I want proper spotting ideally 3 spotters or safety bars all squats are with a pause at the bottom.
Some heavy side bends to get those obliques firing up.
We have heavy hip cleans working on shapes and positions and then heavy prone row to make the back and arms stronger.
We have heavy hang cleans and power jerks working on confidence with the heavy loads, then we work on lock out strength with some heavy military press. We also have pulls to touch working on the strength in the first phase of the lift.
We have snatch pulls to bands, these are great for ensure a correct finish to the pull, then we work on the strength at the knee with snatch with pause at knee. We continue our 1RM back squat before dropping down to work on speed.
We start with working on speed under the bar. Speed is our priority rather than load. We then have our fitness with 15 snatches at weight.
We starting with priming exercises then we have a heavy clean & jerk and front squat to test our numbers! ;-)
This is going to be a fun weeks training... Very challenging we aim to develop the strength and positions helping is push on to those new PBs.
Mike Causer - Head Coach