New To CA Workouts - 2 Position Snatch and 2 Position Clean

[Lisa Walker]

Hi,

I am brand new to CA workouts, however I have been bodybuilding for about 10 years and most recently CrossFitting for about 8 months. I have just started a CA strength cycle this week(the one that started April 13). Some of the exercises are slightly new/different and I just want to make sure today's workout:

1) If I'm understanding the description on the "Exercises" Page, the 2 Position Snatch is done like this......First part is the full Snatch, immediately followed by a Snatch that starts at mid-thigh (or high hang) position. Is this correct?

2) Similar question for the 2 Position Clean. Do I do a full clean, immediately followed by a high-hang (starting at mid-thigh) clean?

Thanks.

Lisa

[Arien Malec]

http://performancemenu.com/exercises/index.php?show=section&sectionID=2

[Lisa Walker]

Arien, thanks for your quick reply. Actually I watched those videos and read the descriptions. Guess I am just trying to validate that how I have intrepreted what I'm seeing/reading is correct.

Specifically, where it says, "For work on power in the second pull, start low and end high; for work on technique, start high and end low," I'm not really sure what this means.

[Yuen Sohn]

Specifically, where it says, "For work on power in the second pull, start low and end high; for work on technique, start high and end low," I'm not really sure what this means.

An example of starting low and ending high (for a 2 position lift) would be to take the first rep from the floor, reset, and take the 2nd rep starting from the hang position. Now, the hang position can mean you start with the bar just below knee level, mid thigh, or further up the thigh (high hang). They all have their purposes.

Starting high and ending low is just taking the 2nd rep from a lower position than the first...like backward chaining the movement. It's good for technique because you're breaking the lifts down into easier-to-digest components, starting from the top down.

[Lisa Walker]

Fantastic, Yuen. Thank you very much.