hang power snatch double and some deadlifts
A: 15 mins to work up to a heavy hang power snatch double
In this video Prue demonstrates a hang power snatch double (2 reps)
Common snatch faults and how to fix
- Pulling early/ bending the arms before the barbell meets the hips (and gets weightless) – How to fix: get comfortable with the hi hang snatch.
- Not catching the barbell with your arms fully locked out – catching with bent arms means that you’re still apprehensive about dropping under a barbell. There should be absolutely no [press-outs] – How to fix: spend more time on an unloaded barbell drilling the snatch warm up.
- Failing to catch lower as the weight gets heavier – we snatch all the time and failing these should be a case of “you failed because you caught it in a full snatch (because it’s NOT a power snatch…)” not because you couldn’t pull it high enough (and/or it was too far out in front of you…)
B: Unbroken (UB) cycling high hang snatch technique
When cycling this movement it’s extremely important to receive the barbell (back into the hips) keeping your chest upright. If your chest starts to drop (bend forward) it becomes harder to cycle UB reps as the barbell can start to get away from you (out the front) making additional reps even harder…
Practice sets of 10 UB hi hang snatches with a light weight, adding more weight as you progress – don’t progress the weight if it doesn’t feel “good” and look “spectacular”
C: deadlift/wall walk ladder (6 mins):
- 2 deadifts @ 80% + 1 wall walk
- 4 deadlifts @ 80% + 1 wall walk
- 6 deadlifts @ 80% + 1 wall walk
- 8 + 1, etc. etc.
If you’re at a “true” 80% then these deadlifts are going to be very heavy and should not be rushed -> approach each rep as a 1RM (so set up properly and move accordingly) I’d be surprised if you make it past the round of 8 deadlifts (please don’t take that as a challenge) this workout should be performed with a ‘buffer’ – “steady and controlled…”
wall walks to should be absolutely perfect. Take your time and make sure you’re getting your “nose and toes” on the wall in a completely inverted position -> This is NOT a shoulder mobility drill so we don’t want to see people’s hands half a metre from the wall trying to reach their noses to the wall (that is bad)
Post loads, reps and training notes to comments.