Muscular Cleans start us off! Look for a heavy single, work on solid shapes from the floor, timing through the hip, and then an aggressive finish with the upper body - this one should let us feel the delivery of energy getting the hips through as long as we hold our shapes well and use the legs before the arms get involved! Now to a favourite, Clean from Hips plus Jerk. Deadlift straight up to the hip, hold it tight there - plie and drive through those heels to get the hips open with some power, stretch it up with aggression and drop under, this should let us stand up with balance to finish off with out Jerk - stay braced and balanced in the dip and drive, and get under with some speed to catch, have a play! Back Squats go to 60% for 10.. keep it steady down, fast up, and hold the shapes! Half Hypers and Leg Extensions to finish.
Snatch Curls to condition our turnover, stay deep and balanced in the squat, get the elbows under the bar and turn to the chin before keeping it nice and close and finishing with a strong lockout, and stand up on the last rep. Then we have Muscular Snatch from the Hang, have a play for a single...working on power from the knee set the posture at the hip, push down to the knee, - keep the chest open, drive through the heels, open the hips right up through the bar, then work that turnover to get under the bar tightly. Snatch from the Hips will let us further work that power from the hip into the extension and turnover, pull the bar through the hip - don't lose your connection, strong drive through the hip and shrug up into the turnover. Snatch Pulls to Knee will let us work at a moderate weight to pull with good posture and a bit more speed to the knee - keep it controlled though! Chest through, push the floor away with the feet, stay in the legs, knees back. Banded Pec Flies and Helicopters to finish off for conditioning.
Overhead Squat to start - go heavy here for a single here, stay tight and keep those strong shapes we've been working on in the week! Power Snatch will sharpen us up under the bar, set your posture, hold your position past the knee, get the energy in from the knee and hips through, catch high, tight and balanced. Snatch from the Hang next, get that same energy in from the knee with good positions, hips through, aggressive in the turnover, catch tight. Back Squats for 5...same rules of engagement! Steady down, hold, fast up, keep the shapes! Seated Press for 20 to finish up working our overhead strength in a different position.
Clean Pull from Hang and Hang Clean first - feel your positions in the pull, use the legs, drive and get the hips over the heels, and stretch up looking for body height, then keep that consistent in the Clean before finishing with your shrug to start the turnover phase, drop under and catch in a strong braced position - working to a moderate target here so stay sharp! Then we got to the racks for Power Jerk - work on your position getting the hips under the bar, steady and controlled in the dip, drive the bar off your shoulders and straight up be fore locking out underneath in the Power position, this one's form focused! RDL Stretch for our hamstring range, and some fun weighted dips to work the lockout before going to Back Squats doubles testing those positions.
Power Cleans up first working our aggression in the pull, elbow speed, and also making sure we keep that posture working for us through the whole pull before powering through the hips, have a play.. Clean and Jerk to a range of targets next, hit your shapes to hit each target and move on! Strong from the floor... pull fast but with control, hold the positions with the chest through at the knee, feel the weight in the legs and get energy in through the hip before pulling yourself under with aggression, stand it up, set for the Jerk, dip with control and drive up fully with good posture before catching. Boxed Good mornings - a new favourite - this will work our hamstrings and glutes before Side Bends and Gorilla Rows for conditioning the back and core.
Snap Unders will get us confident dropping straight under the weight before we go to drop unders working on strong hips and shrug to get under the bar, then Snatch with a pause at the mid-thigh so a great chance to test out our positions and control from that point, get the energy in from the legs and posture, then put it all together with 20 minutes of Snatch!
Secret Sundays will get those hips nice and strong, as well as working our squat positions, mobility, and recovery!
Mike Causer - Head Coach