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Kara Hang Snatch
Monday August 19 2013

  • 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
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8 Comments
Ludvig 1 | 2014-03-20
Does the excel count in pounds or kilos?
Steve Pan 2 | 2014-03-20
It will display as a percentage of what ever you enter as your 1RMs.
S. 3 | 2014-04-29
Are the Power Snatch + Snatch (1+2) touch and go or do you complete each rep separately? Thanks!
Steve Pan 4 | 2014-04-29
Never touch and go. Always reset for each rep and focus on making good movements each time.
Scott 5 | 2014-05-18
When it says "Jerk 3x2", is that 3 sets of 2 or 2 sets of 3 reps?
Steve Pan 6 | 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 7 | 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 8 | 2014-09-05
Percent of your power snatch as noted above.
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