EPThang snatch
Olympic Weightlifting Thread - Page 55
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mordek
United States12705 Posts
hang snatch | ||
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mordek
United States12705 Posts
3 days a week (possible to fit in another here and there but my time is limited) I usually have an hour to lift but could stretch it to 1.5hr if it would be extremely beneficial with only 3 workout days I'd also like to keep at least some of my other lifts (bench, ohp, some upper assistance although i'd like to tailor the assistance to oly if that makes sense) I may just need some of the stuff in the OP explained a little more. If I just need to be more diligent and research it just tell me so  | ||
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GuiltyJerk
United States584 Posts
I think this will give you a good place to start, I've adapted mine to it, here it is (although it's a 4 day one): + Show Spoiler [My program] + Monday: Squat (5/3/1), Weighted Dips (5/3/1), Rows (5x5), Squats (5x10) supersetted with Stiff DB RDL's (5x10). This workout is usually a tad over an hour counting stretching and such Tuesday: Snatch (Shoot for 15-20 reps in the 70-80% range) and Clean & Jerk (Shoot for 5-10 reps in the 70-80% range, often closer to 5 because of leg fatigue) and weighted chins to dick around. I usually end up spending ~1.5 hours at this workout, sometimes closer to 2 if I rest a lot between lifts (as I've grown more consistent in my lifting and miss less, this workout has actually gotten shorter) Thursday: Front Squat (3x5), Behind the neck [BTN] Push Press (5/3/1), BTN Press (5x10) supersetted with chins (5x10). This is my shortest workout and clocks in a tad under an hour usually. Friday/Saturday: I either do what I did Tuesday (usually fresher and hit higher percentages or hit more reps) minus the chins or I go for a maxout session in the lifts. I toss in some squat triples for good measure at the end sometimes. This one varies pretty widely in time spent, anywhere from just over an hour to over 2 depending on how long I feel like spending in the gym on a given day. Take that all for what you will, I don't have the most impressive numbers really (285lb squat, 155 snatch, 192 C&J @~170lbs) but I hope you find something that works for you! :D | ||
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mordek
United States12705 Posts
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decafchicken
United States20159 Posts
Need to keep the bar closer to your body, try doing some light snatch high pulls where you keep it really close to your torso past the hips and pretty much pull it to your nipples. Try working the snatch from the top down as well, starting with snatches from the hip, hang above the knees, below the knees, and floor. | ||
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mordek
United States12705 Posts
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decafchicken
United States20159 Posts
On September 09 2014 23:48 mordek wrote: Yikes, I'm guessing you're looking at my old videos, I swear I'll post them tonight. Just tech difficulties, need to jump some hurdles and I didn't get around to it. I really want the feedback, I've been figuring a lot out through repetition. Repetition is by far the best teacher. Watch some videos of your weak points and the things we tell you to work on and compare videos of what you're doing to them. i.e. compare this snatch of mine to yours and see where your body/bar path is less efficient, then use some lightweight technique drills to correct those parts of your lifts and try them again. http://instagram.com/p/r4jvOiwCI5/?modal=true And remember, mobility (and stability/strength in those positions) is the foundation of technique. Can't have good technique if you cant hit proper positions so don't neglect your mobility work! | ||
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mordek
United States12705 Posts
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mordek
United States12705 Posts
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sportsrobinson
1 Post
Check it out: https://sportsedtv.com/sport/weightlifting Harvey Newton is the coach behind all these videos How to snatch, how to clean and Jerk, power snatch, etc. | ||
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decafchicken
United States20159 Posts
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