CLEARING UP THE CONFUSION

As most of you have probably noticed, I usually post clean and snatch movements in our strength program as 8 x 2 hang power movements. There is a reason behind the 8 x 2 rep scheme, and there is also a reason why I usually only post hang clean and hang snatch.

The 8 x 2 rep scheme is perfect for technical movements like the clean and snatch. 2 reps per set means you can get 2 good reps in without feeling too fatigued. I like this for beginners, and most of us at One World are still "beginners." At two reps, you can really concentrate on your movement and are less likely to get sloppy. A note about the 8 x 2 rep scheme: it is okay to dump the bar after the first rep and then regrip it. With this method, you are even more likely to stay focused on refining your movement. I also like the 8 x 2 rep scheme for our gym because I think most of you are realizing that its more about practice than it is about strength gain. Two good reps eight times. That's all we ask. Add a little more weight each week.

Before I get into my love of the hang power clean and hang power snatch, lets clearly define hang, power, clean, and snatch.

"Hang" means any clean or snatch movement that starts with the bar between the knee and the hip crease. Purists start the hang movements with the bar just above the kneecaps. In all actuality, you do not start at the hip, quickly and slightly lower down (dip) and then do the clean movement. Chyna in a perfect "hang" start position: Chest is pulled up. Bar is at the top of the knees. Shoulders are slightly in front of the bar. Lower legs are vertical to the floor.

"Power" means any clean or snatch movement where the athlete catches the clean or snatch above a parallel squat position. Chyna in a good "power" catch position:

CrossFit gyms often post "squat clean" or "squat snatch." This means that the athlete catches the clean or snatch below parallel. Many will argue that if it is just posted as "clean" or "snatch," it means catch it in a squat. In my opinion, if someone posts just "clean" or just "snatch," I consider that to mean catching in either the power position or the squat position to be okay. Just to make sure there is no confusion, I will be very specific if I want you to catch in a squat or power position. Chyna in a squat catch of the clean:  So lets go over a few examples:

HANG POWER CLEAN: Starts in the hang position. Catch the clean above parallel.

SQUAT SNATCH: Starts on the floor and is caught in an overhead squat.

HANG SQUAT POWER CLEAN SQUAT SNATCH: Just kidding. That doesn't make sense at all, but my guess is that it has been programmed in a workout at a CrossFit gym somewhere in the world at least once. At high rep....

Here's a video demo of the hang, power, and squat positions:

So, why do I always post hang power movements? It's simple. They are the easiest to learn and the easiest to coach in a group session. If you are feeling comfortable with the hang power movements, start performing 8 x 2 hang squat movements. Once you get comfortable doing hang squat movements, start pulling from the floor. Just ask your coach to look at your movements before you move onto the more technical/advanced movement. Starting with lots of practice from the hang will get you dialed in for the movements starting from the floor.

Got questions? Hit me up!!!

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Giving everyone an extra day to recover from CrossFit Total deadlifts, so we will do deads tomorrow.

WORKOUT   7/16/2013

• 8 x 2 hang power clean

Then....

Complete the following for time:

• 400m run
• 10 left hand Russian kettlebell swings (M:53#/W:35#)
• 10 right hand Russian kettlebell swings
• 10 Russian kettlebell swings
• 10 left hand Russian kettlebell swings
• 10 right hand Russian kettlebell swings
• 10 Russian kettlebell swings
• 400m run
• 10 left hand Russian kettlebell swings
• 10 right hand Russian kettlebell swings
• 10 Russian kettlebell swings
• 10 left hand Russian kettlebell swings
• 10 right hand Russian kettlebell swings
• 10 Russian kettlebell swings
• 400m run

Basically, in between 400m rounds, you are doing two rounds of the 10 left/10 right/10 two handed KB swings. I wrote it out longer so it looks more intimidating. It's really not all that crazy, but you can cut and paste it onto Facebook as I wrote it.  All your friends will think you are insane!

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Look who got panty bombed!!!!!

Comments

[Nicole]

8:54 as Rx on the WOD good fun one always find good stuff on oneworld and enjoy reading Freddy's blog!