Warm-up:
back/front squats
good mornings
overhead squat
Burgener warm-up
3-3-3-1-1-1 front squat (135,155,175,185,205,215)
5x(1+1) tall snatch + hang power snatch (2x75,3x85)
5x1 snatch (1x95,4x100 [f 3rd rep])
4x12 face pulls (40,50,2x70)
The tall snatch + HPS is a really great complex. Everything felt nice and fast. The snatches were mixed, a couple felt really great, the rest felt OK. I'll take the front squat PR, although I almost lost it forward.
Sunday, December 9, 2007
Subscribe to:
Post Comments (Atom)
4 comments:
what's a tall snatch?
(no snickering)
Here's a video of a tall clean. Now imagine it with a snatch. The exercise forces you to move fast under the bar!
Looks neat. What's the primary mover? Doesn't seem like he gets any leg dip or hip drive at all...
Tall exercises are meant to work the third extension, so the barbell is moved primarily by shrugging the shoulders and extending the calves. I found it very hard not to cheat and use the hips a little bit.
Post a Comment