Thursday, 03/03/11

For weight:
Hang power snatch
3,3,3,3,3

Post weight to comments

Start with the Burgener Warm-up


Then check out this video with some snatch coaching


Finally check out this one with Coach Burgener talking specifically about the hang power snatch

14 comments:

jodi said...

65, 75, 80, 85

Even though I don't come in the morning...I'd still like to get a shirt!

JWM said...

65, 85, 95, 105, 115

Jodie, you are still welcome to buy a shirt!

Nick B said...

speedaggressionspeedaggressionspeedaggressionspeedaggression!!!!!

so frustratnig but ended on a positive note- classic case of "im stronger than this!" "wait a min, i gotta scale to get this right!".
stayed around 95, 115 and continued to work form. I must develop the speed and aggression- power generation from the hang was tough.

SG said...

65, 75, 85, 95, 95

Thanks for the coaching JWM. Still getting too wide on the catch, and overthinking the mechanics instead of focusing on an aggressive pull.

Mac said...

Did yesterday's Kelly - 27:25. Yes, that was a suckfest. Running outside in below freezing temps was a perk, though.

Adam said...

65-65-75-75-85 (w/ ugly form)

Thanks to JWM and SG for some great coaching. It was the first time (I think) that I've done it, so I'm rusty with ugly form.

Tex said...

Cleans for max weight today:
215

Matt said...

Aloha,

HPS: 95, 105, 110, 115, 125

"Heavy" WOD
3 x Deadlift (315lbs)
6 x Weighted Pull-up (50lbs Dumbbell)
9 x Dumbbell Hang Power Clean (50lbs)

7:22

Kingsley said...

95, 115, 135, 145, 155;

then, 165 x 2, and 175 x 1;

and finished with 20 minutes of rowing.

Kingsley said...

Quick correction. The set of 2 and 1 were power snatches, not hang power snatches.

jswobe said...

45, 65, 85, 95, 115(f), 105


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

JC said...

95, 95, 95, 95, 95

Did this WOD at the MWR gym with no supervision. Definitely could have used a coach. Came back to the house to watch the videos and reflect on mechanics. Bottom line...mine need some work.

On a separate note did yesterday's WOD as a bonus round. 22:38 using the treadmill for 1/4 miles.

Joe said...

65,95,85,85,95
Felt good to work the movement and focus on form

Dan said...

65,95,95,115,135

Good WOD. Taking it from the hang position definitely takes power away and makes proper form key for successful lifts. It was nice to work on this movement though.