We start the week with Clean & Push Jerk working on being consistent with those cleans & then getting under the bar. Then we continue with some heavy squats, setting a 1 Rm before dropping down for 3x3, followed by some core conditioning.
We start with snatch balance getting comfortable getting under a heavy weight. This is to build confidence and awareness of the catch position. Then we have pulls to the bands, making sure we hold are shapes. Then we have snatch from mid shin getting comfortable keeping the weight in the legs. Then we have some heavy military press working on lockout.
Starting with arm and turnover strength, before snatch from hips, working on speed under the bar and finishing the pull. Then we have heavy squats and heavy upper back and core work,
We have Power clean & heaves working on speed through the hips and getting comfortable getting the bar off the shoulders. Then we have heavy jerks to work on our technique and getting comfortable with the positions. We then have muscular cleans working on speed through the hips and upper body strength. We finish the session with pec and triceps work.
We have priming exercise pull to thigh getting ready for our 15 rounds of clean & jerks every 90 seconds. Then we have our Complex of the Week and a quick bit of side bends to finish. Should be a sweaty one. ;-)
We have some priming exercises to get us ready for a heavy snatch and then we set a 1 RM back squat.
Should be a great weeks training, Enjoy!!!
Mike Causer - Head Coach