Guest Programmer - HWPO
July 22-Aug 4, 2024
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press
Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches
Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.
Ramp up to your workout weight in 2 sets.
Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run
♀ 95 lb
♂ 135 lb
Post loads and rounds/reps to comments.
Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.
Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.
GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes
Intermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press
Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch
Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run
♀ 75 lb
♂ 115 lb
Beginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press
Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch
Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run
♀ 35 lb
♂ 45 lb
Coaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.
Resources:
The Shoulder Press
The Hang Power Snatch
Rowing
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