This week is all about getting prepared, and sharp for Saturdays Club Comp!
The day to set and test your start weights for both lifts! Think about starting on something you're confident of hitting every time, but that will allow you enough opportunity to progress up... Today you can also plan your warmups, and make sure you know how you will get prepared on the day. Today is also about checking what those numbers should be...so if it's feeling comfortable maybe push it up! Remember on the day you have 3 attempts at each lift, so you want to plan out your weights to give you a shot chance at hitting your best! Your coach will help you plan out the warm-ups, your preparation on the day, let's get set! After that we carry on our Front Squats for a tasty 8.
We move on to work on some sharpness, power and timing to keep us in good shape to compete. Muscular Clean first to help us time getting the hips through the bar, position the hips over the heels with an aggressive and energetic pull to finish nice and tall with fast elbows. Then Power Clean and Power Jerk - keep your shapes but get it smoothly past the knee, then put the acceleration in! Hold on to that aggression in the pull, catch it high and get under, then set up strongly for the Jerk - work on a sharp transition here, keep your elbow and chest position, stay nice and straight in your shallow dip, drive it off the shoulders in a straight line and punch the arms out as you drop under. The weight will encourage us to be sharp with this one! Then Good Morning Box Squats working on range and rhythm - so move smoothly through and focus on keeping those shins in place and pushing the hips back. Jerk Balance - a chance to have a play for 3 reps, getting our rhythm, timing and conditioning through the hip into the lockout. Light Pancake Stretch to finish up!
After setting our start weights on Monday today we will drill our warmup, and go up to our last warmup weight. You're looking at 3-5KG below your openers here for Snatch and 5-7KG for CJ, so write down your weights so you can settle into your own process for hitting your targets for the day! Think about your bar approach, focus on drilling your shapes and movement in each warmup, don't save it for the last one... Then we wrap up with our Front Squats again, looking for 4 at 80%+ crack on!
We start by working our timing and position through the hip, then into the turnover with Muscular Snatch - looking to find something heavy here but try to keep it sharp so stick to your positions, get the elbows under and punch it up! Then targeted Power Snatch, working on keeping things fast and punchy today! Get the hips through, stretch it up, get the arms locked out before those feet hit the floor, head through, balanced and we should be sharp. Then we work our conditioning with the lockout in the bottom position, with Press Behind Neck in Deep Squat, stay low - don't bounce it around, make sure you're keeping the back nice and upright, knees forward and out, and engage that back to get the bar up - make sure you lock it out solidly each rep too. Then Hand Walk Out Stretch will get into our adductors, before stretching out the hamstrings.
We sharpen up again working some lighter reps of both lifts, get your timing, shapes, acceleration and power in here, work the consistency and keep things braced through every rep and you'll set yourself up well for Saturday! Front Squats for single will finish up our squat work for the week! Then we loosen off with some mobility for the squat to get things feeling good again.
Comp day! Weigh in will be at 9, lift-off at 11, groups will be announced at 10.15. There will be help from the coaching team on the day for your warmups, and make sure you bring your friends and family along, we always have a great atmosphere! There are prizes for the top 3 males and females, and we look forward to some good lifting! Don't forget the Snickers..
Secret Sundays will be the perfect way to deal with post-comp-comedown and get you in good shape to hit the next week's training....maybe working off some new higher numbers!
Mike Causer - Head Coach