Moving Down

As part of my remedial lifting program, I am now starting all my lifts from the hang position. Last month, everything was from the power position. Now, I move down to the hang. Not surprisingly, I can feel the increased difficulty at keeping the barpath vertical. I can feel timing errors. I can feel footwork errors.

The really good news is that I can feel these things at all. The even better news is that I think if I am patient enough to spend a whole month on the hang position, I’ll find even more stuff to fix.

I highly recommend eating humble pie, lifting only from the power position for a month and then only lifting from the hang position from a month – both while sticking to super light weights. You will gain tons of insight into good form. The real question will be, after a third month of practicing with light weights floor, when I finally hit that fourth month and allow myself to put weight on the bar again, will my numbers go up?

El-ahrairah
Part 1: Barbell Technique
4 sets of 3 touch and go snatches
Do a 5th set at 80% of your heaviest set from above and do as many unbroken reps as possible.
Part 2: Gymnastic practice
Alternate 8
A: frog stand
B: skin the cat
Part 3: conditioning
3 rounds for time
75 double unders
25 box jumps (24″)
1 lap broad jumps

Check the whiteboard for numbers.