Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps
Compare to similar 230122.
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Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.
Intermediate option:
Same as Rx'd.
Beginner option:
Same as Rx'd.
Resources:
The Hang Power Snatch
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Comments on 260320
42 Comments
Got to 40 kg and then failed several attempts at 42.5 and 40 again.
M 53/79KG/175CM
Maximum 60kg(132lb) but this weight doesn't allow me good technic.
40kg(88lb), 50kg(110lb), 58kg(128lb), 58kg (128), 58kg(128lb), 60kg(132lb), 60kg(132lb), 50kg(110lb), 50kg(110)lb, 54kg(119lb)
Modified
Did as an E2MOM, 4 reps HPS each weight (in pounds)
55-65-75-85-95-105-115-125 (failed 3rd rep)-115-105
230122: 45-55-65-75-85-95-105-115-95-95-95, 5-7 reps up to 85 then 3-4 reps after
Kept it a little lighter with more reps again. 2 sets of PS at 95 after plus SLIPS before and after with more focus on the stretching part.
HIIT bike 15:00 min.
2 Hang power snatches-
35,35,45,45,55,55,65,65,75 (sloppy), 65
Elliptical 15:00 min.
56 yo M/ 5'9"/ 148 lbs
75-80-85-90-95-95-100-100-100-100 lbs
75
85
95
105
107
115
115
115
120 - one rep, failed second
75 Kg
Great job!
Steel mace & club warm up then used this as practice for weak skills, focusing on quick turnover, explosive drop under & squat depth-PVC, 15# bar, 35# bar unloaded, followed with foam roller & yoga stretches for thoracic mobility & shoulders. The end.
Good work, especially the approach to skill work!
That’s some practice! I have such a hard time dropping under the bar to squat. And I practice all the time!
Thanks, LK, I've packed on some muscle (because BG) & lost some flexibility as a result, or neglected it, so, need to work on a better mix!
Lori, me too! My body is like, listen, lady, we can go up fast or down, this both thing is sending mixed messages, so we're putting on the brakes. Full stop.😂
95-105-115-125-135-135-140-140-140-145 (Fx1)
hook grip and my thumbs are smoked!
2023 - HPS x3 - up to 135
Nicely done!
145
2x95, 95, 115, 125, 135, 135, 140, 145, 150, 155
All lbs
45x1
50x1
55x2
60x1
65x2
70x3- felt difficult
65,85,95,100,105,110,115,120,125,130 all x2
-remaining time do arm-only assault bike
*55, 65, 75, 85, 85, 85, 85, 105, 105, & 105 lbs
55-57-60-60-63-63-63-63-63-63 kg
115 125 135 145 155 155 165 165 165 165x
25kg/29kg/31kg/35kg/37kg/39kg/40kg/41kg/42kg(9sets,my hand is broken🙈)
30,35,37.5,40,42.5,45,42.5,40,40,42.5 kg
30-40-50-60-60-60-60-60-60-60 kg