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Monday August 19 2013
Comments (16)  |  Help  |  Programs  |  Exercises

Kara Hang Snatch
  • Power Snatch + Snatch - 60% x (1+2) x 4 (% of power snatch)
  • Jerk - 60%x3x2, 65%x3x2
  • Clean Pull - 85%x5x4
  • Back Squat - 60%x8, 65%x6, 70%x6x2

Week 1 of 12

Questions? Get answers here or post in comments.
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Ludvig 2014-03-20
Does the excel count in pounds or kilos?
Steve Pan 2014-03-20
It will display as a percentage of what ever you enter as your 1RMs.
S. 2014-04-29
Are the Power Snatch + Snatch (1+2) touch and go or do you complete each rep separately? Thanks!
Steve Pan 2014-04-29
Never touch and go. Always reset for each rep and focus on making good movements each time.
Scott 2014-05-18
When it says "Jerk 3x2", is that 3 sets of 2 or 2 sets of 3 reps?
Steve Pan 2014-05-19
If there is a prescribed weight (percentage) then you will have reps followed by sets. So Jerk 65%x3x2 would be 2 sets of 3 at 65%. Please read the about the program section at the right.
Bassiru 2014-09-05
In the first segment, Power Snatch + Snatch, we use the percentages based off of our 1RM Power Snatch, not our 1RM full snatch, correct?
Steve Pan 2014-09-05
Percent of your power snatch as noted above.
Ana 2014-11-03
Does the (1 + 2) mean 1 power snatch plus 2 full snatches?
Steve Pan 2014-11-03
Ana -

That is correct. 1 power snatch + 2 snatches.
Michael M 2014-12-14
Should there be a day or two of testing the lifts before starting the program? Or go off our current numbers?
Steve Pan 2014-12-15
Take the percentages off of current numbers.
David 2015-02-03
Is the Jerk a Power Jerk or a Split Jerk? Same question for the rest of the program except if it specifically states Power Jerk
Steve Pan 2015-02-03
If it just says jerk it will be a split jerk. Power jerks and push jerks will be specified.
Ryan 2015-02-17
Do the jerks start from the floor or the rack?
Steve Pan 2015-02-17
Ryan -

You can take the jerks from the rack.

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