Daily Challenge

“Paint it Black”
Format: 2-Tier

First,
5×3 Hang Snatch @90%
(x5 for beginners)

Then,
5/s Goblet Rev. Lunge
3:3:3:3 Split Lunge Jumps to DB Press
10 Barbell Row
(x8)

Specialty

P360 Barbell
6a, 12p, 6 pm (CP)

First,
5×2 Deadlifts @ 95%
5×3/s Strict KB Press

Then,
5×5 Hover Deadlifts
5×5 Pendlay Rows
 

 

Pull Up, Don’t Swing Out”
As you continue to progress in your hang snatch, and really, in all of your pulling Olympic lifts (snatch + clean), it is very important we realize where the barbell is actually traveling.  When performing the hang snatch, think about pulling the bar upward, not swinging it outward. It should travel in a straight-ish line straight up your body rather than an arching curve away from you.

Snatch+Phases+Trajectory-lowres

By focusing on an upward pull, it will force you to have to jump the weight up and get the shoulders, upper back and traps involved.  Think about your arms as cables that hold the weight, and your body is the crane that moves it up.