For weight:
Hang power snatch
3,3,3,3,3
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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:
65, 75, 80, 85
Even though I don't come in the morning...I'd still like to get a shirt!
65, 85, 95, 105, 115
Jodie, you are still welcome to buy a shirt!
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.
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.
Did yesterday's Kelly - 27:25. Yes, that was a suckfest. Running outside in below freezing temps was a perk, though.
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.
Cleans for max weight today:
215
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
95, 115, 135, 145, 155;
then, 165 x 2, and 175 x 1;
and finished with 20 minutes of rowing.
Quick correction. The set of 2 and 1 were power snatches, not hang power snatches.
45, 65, 85, 95, 115(f), 105
GO ARMY! USMA '00
Aberdeen Proving Ground, MD
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.
65,95,85,85,95
Felt good to work the movement and focus on form
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.
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