Hera Training

0413053514

Sydney, NSW

©2019 by Hera Training.

THE LIFTS

THE SNATCH

  • Feet under hips

  • Eyes up

  • Chest up

  • Shoulders down

  • Feet into shins

  • Focus

  • Deep Breath

 SETUP 

  • Controlled pull

  • Knees back

  • Pull the bar in

  • Straight arms

 PULL 

  • Bar to hips

  • Make contact

  • Arms straight

  • Core tight

  • Eyes focused

  • Fucking go!

 EXTENSION 

  • Drop fast

  • Feet jump out

  • Maintain tension

  • Press up

  • Press up more!

 CATCH 

  • Keep pressing up

  • Stand in one piece

  • Lead with chest

  • Hold feet still

  • Wait

 FINISH 

THE CLEAN

  • Feet under hips

  • Eyes up

  • Chest up

  • Shoulders down

  • Feet into shins

  • Focus

  • Deep Breath

 SETUP 

  • Controlled pull

  • Knees back

  • Pull the bar in

  • Straight arms

 PULL 

  • Bar to quads

  • Make contact

  • Arms straight

  • Core tight

  • Eyes focused

  • Fucking go!

 EXTENSION 

  • Drop fast

  • Feet jump out

  • Maintain tension

  • Elbows up

  • Chest up

  • Press up more!

 CATCH 

  • Straight up

  • Knees out

  • Drive the elbows

  • Lead with the chest

 FINISH 

THE JERK

  • Feet under hips

  • Eyes up

  • Elbows up & out

  • Deep breath & hold

  • Focus

 SETUP 

  • Controlled dip

  • Not too fast

  • Straight line

  • Weight slightly back

  • Elbows still

  • Chest still

 PULL 

  • Straight line

  • Drive legs

  • Core tight

  • Knees out

  • Fucking go!

 EXTENSION 

  • Press up

  • Drop fast

  • Glue feet

  • Front toe in

  • Back hip tight

  • Press up more!

 CATCH 

  • Keep pressing up

  • Control

  • Front food recovers first

  • Feet in line

  • Wait

 FINISH