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Old 01-22-2008, 03:28 PM #1
Detroit101 Detroit101 is offline
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Default does anyone do hang snatch?

Does anybody incorporate hang snatch and/or cleans in their training? If so how often do you do them and how many reps/weight?

PunchDrunk how about you?
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Old 01-22-2008, 04:13 PM #2
fraidycat fraidycat is offline
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I do power cleans. 6-8 sets of 6-8 reps, starting at 155 lbs. (45 + 25 per side, + bar) and working down to 65 (25 per side + bar) by the last set. I take about 90 minutes to do the whole workout and I stretch, jump rope, etc. between sets. More for endurance and coordination than for trying to get big numbers on the clean. The clean is really hard to do right when you start getting tired, BTW; hence the huge drop in poundage as the workout progresses.

I don't like the hang snatch; it's a tricky lift to get right and poor form can make you pull a muscle or even slip a disc. But that's just me.

My lifting routine is a bomb session of squats on one day, power cleans later on in the week, and deadlifts if I'm feeling frisky and/or can't get to the boxing gym. About 90 minutes of each, pyramiding down, with stretching and cardio as above. I start at 195 on the squats (2 45's per side) and 245 on the deadlift (2 45's and 1 25 per side.) EDITED TO FIX MY MATH. SORRY.

Compound lifts are AWESOME to enhance any sport that requires explosive power and coordination. Cleans, snatches, squats, and deadlifts will do a hell of a lot more for your boxing than curls or bench press will.

Last edited by fraidycat; 01-22-2008 at 05:15 PM.
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Old 01-22-2008, 04:38 PM #3
Detroit101 Detroit101 is offline
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Fraidycat....how much do you weigh???
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Old 01-22-2008, 04:54 PM #4
fraidycat fraidycat is offline
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Fraidycat....how much do you weigh???
168 this morning.
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Old 01-22-2008, 08:09 PM #5
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168 this morning.
I weighed in at 258 today.....i lost 2 lbs this week....I have been thinking about incorporating hang snatch in my routine....i get a lot of negative feedback though, from my trainer and others who say its too hard on the back...
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