"On the 1:30" x 4 Sets:2 High Hang Pausing Squat Snatches - Video HERE
Set #1 - 50%
Set #2 - 55%
Set #3 - 60%
Set #4 - 65%All percentages are based off our estimated 1RM Squat Snatch.
There are (2) pauses in this movement:
High Hang - Where the bar is in contact with the "pockets".
Receiving Position - Bottom of our overhead squat, as we receive the barbell.
Naturally, with this first pause, our momentum into the lift is hindered. What that results is a need for speed
. Building upon our last drill, the snatch balance, our aim is here is similar… speed ourselves beneath the bar.
It is not only a drop, after extension of the hips, but a pull. Referred to as the "third pull", it is the actual pulling
of ourselves down faster than gravity can take us, using the weightless bar as leverage. This is how we generate the speed needed to get beneath a max-effort lift, whether clean or snatch.On the Minute x 11:Minute 1 @ 70%Minute 2 @ 75%Minute 3 @ 80%… Minute 4 - RestMinute 5 @ 75%Minute 6 @ 80%Minute 7 @ 85%… Minute 8 - RestMinute 9 @ 80%Minute 10 @ 85%Minute 11 @ 90%
A total of (9) singles inside, with a running clock of 11 minutes. Record all loads for tracking purposes.
Following a wave build today. The theme of today's wave build is three repetitions, climbing in load, followed a single step back at the start of the next "wave". Said another way, three steps up, one step back. For 3 waves, or rounds, in full.
Wave training provides a unique advantage.
Traditionally, climbing (ascending) loads is the way athletes warm and build to heavier loads. Although at its core fundamentally correct, we can leverage the waves, taking a small step back every handful of lifts, to focus on technique
Post-Tetanic Potentiation is a term that describes what happens when we undergo a heavy lift. We take on a heavy attempt, and because of so, the body in a natural reaction "fires up". It senses, through the heavy load, that it needs to perform
. Coordination increases. A higher percentage of muscle fibers inside the body turn on. From an evolutionary and survival standpoint, we can see some parallels.
By climbing back down for a single lift, we can take this heightened performance, and apply it very well
. With the slight step back one stair, before going three more forward, we can find a very crisp, well executed repetition. And can carry that technique to the following two heavier lifts.
That, in essence, is the reasoning behind many of the waves we will undergo. Not always the case when we build, but a great variance we will often train in.