Monday - Hang Clean at 90% intensity working from 5 rep max then move to 4, 3, 2, and 1 rep maxes. 5 = 80%, 4 = 85%, 3 = 90%, 2 = 95%, 1= 100%. Work the turn over and humeral scapular rhythm.
Tuesday - Working on speed under the bar and your ability to accelerate the bar, also starting a new squat cycle.
Wednesday - Working on getting the hips through the bar and core control.
Thursday - Working on bar path and conditioning the toes and quadriceps, humeral scapular rhythm.
Friday - Hitting some heavy Clean & Jerks, particularly working on the turnover and the dip and drive phases of the lift.
Saturday - Again some heavy snatches, working the turnover and the timing of getting under the bar.
Sunday - Rest and recovery..
Mike Causer - Head Coach