High Hang Snatch
Every Minute on the Minute x 16:
1 High Hang Snatch
Today’s barbell work should be light for you, around 50-60% of your 1RM. You may increase load at the 4, 8, and 12 minute marks as appropriate; however, the focus is on developing competency and consistency in good positions, not on moving the most amount of weight.
High Hang is a bit tricky, as the definition varies among coaches and lifters. For us, the High Hang position means upper thigh with both the hips and knees bent, albeit not a lot. This is an extremely abbreviated lift, and it forces a great deal of aggression and speed not just in the upward extension, but also in the change of direction at the top of the pull and the pull under the bar, and this is where its primary value lies
High Hang Snatches and Cleans are also good substitutes for Power Snatches and Power Cleans when at least one of the goals is to force a reduction in loading, yet there is also a need to work on aggression and the pull under the bar. The lift is self-limiting for most athletes in a similar way to power variations, meaning you can still force hard work without the possibility of exceeding a certain percentage of the lifter’s best Snatch or Clean and creating too taxing of a session.
Post loads to comments.
Week 2 of 4
Tabata Front Squats 95/65
The barbell comes off the floor and should be light for you. Score total reps. Full Cleans count as reps. Aim to pick the barbell up only once per round. If the front rack is a limiter for you then modify to Kettlebell Goblet Squats.
Post total reps to comments.
Theodora attacks Open Workout 20.2. Check out more of Thomas H.’s photos from Friday Night Lights and Saturday’s group classes!
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Open Workout 20.1 Analysis Beyond the Whiteboard
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