Hang Cleans, Now With Hips Again!

11.14.13_CFF_29Although we hit a snatch or clean & jerk warmup almost every day in April, most of our Olympic Weightlifting work with anything more significant than an empty barbell was done from the high hang, with no hips.  This is great practice for pulling under the bar to receive it, but limits the load that can be lifted, because some of our biggest strongest muscles were eliminated from the movement.  Wednesday we’re moving down the leg, and up in weight.  We still want to see all the things we’ve been practicing with regard to positioning, hip contact, and speed under the bar, just heavier.

May 7, 2014
Hang Clean 3-3-3-3-3

12 Hang Power Cleans (95#/65#)
10 Box Jumps (24″/20″)
8 Toes-to-Bar


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  11 comments for “Hang Cleans, Now With Hips Again!

  1. Shorty
    May 7, 2014 at 8:56 am

    HC: 165#
    WOD: 4+27 Rx
    T2B went away pretty quickly here. Anyone else still sore from Monday??

    Great work 5:30am!

    • Olivia
      May 7, 2014 at 1:42 pm

      Shorty, I still can’t sit down. Ouch.

  2. Brooke Ilene
    May 7, 2014 at 9:15 am

    Hang cleans and hats! Success!

    Hang Clean
    warm up sets: 85#, 95#, 115#, 135#, 145#

    WOD: 4 rx

    Great job, 6:30am!

    • Brooke Ilene
      May 7, 2014 at 9:17 am

      The first 2 sets were warm up! Great partnering with Becca!

      Today’s WOD got really forearmish sore. Was that even English?

  3. Meghan T
    May 7, 2014 at 10:14 am

    HC: 85#
    WOD: 3+6 with 55# & 2x ab mat sit-ups

    Nice work 6 am!

  4. Tom Matlack
    May 7, 2014 at 10:31 am

    Like the new warm-up. What I need to improve. Got PUs and 28 PUs (though I started early, for a change)…
    170# on the triple and 5 rounds RX.
    BTW Shane, Joe says my T2B are legit.

  5. Jason
    May 7, 2014 at 12:27 pm

    Hang Clean = 125#

    WOD = 4+13 w/ 85#, 24″, knees to elbows

  6. Tony
    May 7, 2014 at 3:10 pm

    Alternate Hero WOD with Joe and Sam.
    800 m run, 50 squats and 50 bench @ 135#
    800 m run, 35 squats and 35 bench @135 #
    800 m run, 20 squats and 20 bench @135 #
    800 m run, 1 muscle-up

    32:34 RX

  7. Ky
    May 7, 2014 at 8:46 pm

    Hang power cleans: 130 lb

    Metcon: 4+13 Rx

  8. Elyse
    May 8, 2014 at 9:12 am

    hang clean: 100#
    wod: 4+8 Rx

  9. Moe
    May 8, 2014 at 10:57 am

    hang clean: 75# Sam had me working on technique, tried to avoid muscle clean
    wod: 4 rounds RX

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