Fitness: Hang Power Snatch + Overhead Squat + Hang Power Snatch
Performance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Power Snatch
Fitness: 3x5 Across
Performance: 75%x5, 85%x3, 95%x1+
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Walking Lunge 130m followed by a lap around the block
Coach the coach!
Here is Coach DO doing a Hang Squat Snatch at 74 kilograms (162.8lbs). While it may look okay on the surface, there are a couple things that need to be fixed in this lift. Read the basic summary below and see if you can spot them for yourself.
After I get braced at the top, I shift down to my start position before re-extending up. If you're still working the basics on the movement, I recommend pulling from a static position to teach your body exactly where the mid-hang position is and how to create torque there. My first error is an early elbow bend before reaching full extension. This causes the bar to elevate forward of its ideal path and requires me to jump forward a few inches to get underneath it at the catch. By keeping my arms straight and finishing my pull the bar's trajectory would be closer to my center of mass and not require the compensatory jump forward to recieve it overhead. If you watch my foot work, I also have a "donkey kick" which causes me to spend too much time in the air, time I should have spent pulling myself under the bar. Remember, Olympic lifting is essentially weighted jumping. You're jumping as hard as you can with the intention of displacing the barbell, not yourself. When your body leaves the ground for too long you're wasting energy that should have been used to propel the barbell, not yourself, upward. Finally, at the top of my catch I let my head hang out way in front of where it needs to be. This is unnecessary and creates a bit of shear around my neck. This is an "open circuit" fault which I need to discipline myself out of. I'm a bit hypermobile around my neck and need to be more disciplined about where I'm looking and how I receive the bar.
Rippetoe Goes Off T-Nation
Beach 87th Street, Surfing After Sandy