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Hang On Legs
Training Programs > Hang On Legs

Hang On Legs

Formats: Web, Text, Excel, App | $35

Duration: 12 Weeks
Days/Week: 5 (Web/Spreadsheet) / 3, 4, 5 (App)

Volume: Low-Moderate
Intensity: Moderate
Includes Complete Accessory Work? Yes
Peak for Comp / Snatch & CJ Testing? Yes

Focus: Leg strength; postural strength

This 12-week cycle will push leg strength with a range of squatting reps, and emphasize hang variations of the snatch and clean for building postural strength and better power. It will peak week 12 for max snatch and clean & jerk.

Notes: Increase bold weight or reps if you feel good

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Sample Week

Week 1 Day 1 Monday
Comments (19) | Help | Programs | Exercises

Back Squat – 60%x10x3
Clean Pull + Hang Clean (mid-thigh) + Power Jerk – 65%x1+3+1x2, 70%x1+3+1x3
Hang Clean Pull (below knee) – 80%x5x3
Weighted Plank - 15 sec on / 15 sec off x 3 min

Hang on Legs – Week 1 of 12

Questions? Get answers here or post in comments.

Week 1 Day 2 Tuesday
Comments (7) | Help | Programs | Exercises

Hang Muscle Snatch (knee) – 30%x5x5
Snatch Push Press + Overhead Squat – 65%x5+2x5

A1. Box Jump - 4 x 3
A2. Russian Twist - 4 x 15/side

Questions? Get answers here or post in comments.

Week 1 Day 3 Wednesday
Comments | Help | Programs | Exercises

Back Squat – 70%x5x5
Snatch High-Pull + Hang Snatch (mid-thigh) – 65%x1+3x2, 70%x1+3x3
Hang Snatch High-Pull (below knee) – 80%x5x3
Hanging Leg Raise - 3 x max

Questions? Get answers here or post in comments.

Week 1 Day 4 Thursday
Comments | Help | Programs | Exercises

Power Jerk – 65%x3x2, 70%x3x3
Press in Split (moderate weight by feel) – 3x10

A1. Single-Leg Good Morning (reps/leg) - 3 x 10/leg
A2. V-ups - 3 x max

Questions? Get answers here or post in comments.

Week 1 Day 5 Friday
Comments | Help | Programs | Exercises

Rest day

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Week 1 Day 6 Saturday
Comments (9) | Help | Programs | Exercises

Back Squat – 70%x3x8
Power Snatch + Hang Snatch (mid-thigh) – 65%x1+1x2, 70%x1+1x3
Power Clean + Hang Clean (mid-thigh) + Jerk – 65%x1+1+1x2, 70%x1+1+1x3

A1. Back Extension Hold - 3 x max
A2. Weighted Plank - 3 x 20-30 sec

Questions? Get answers here or post in comments.

Week 1 Day 7 Sunday
Comments | Help | Programs | Exercises

Rest day

Questions? Get answers here or post in comments.

26 Comments

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Rachel Wicker

July 14 2018

Does this program have block work in it?

Rachel - It does not have block work in it.

Alyssa Sulay

Dennis Van Dijk

July 16 2018

Ive bought the 12 weeks program but i only see 3 weeks and nothing more is this correct ??

Dennis - if you download the spreadsheet, you will be able to see the whole program.

Alyssa Sulay

Stefan Glover

July 16 2018

Is every complex based off of the weakest movement. So clean pull clean power jerk is of the power jerk?

No - any complex with clean and jerk in it is based on CJ; anything with just clean based on clean; anything with just jerk based on jerk.

Greg Everett

David Driggs

July 23 2018

Just started this program today (day 1) and had a rough time keeping my hook grip on the bar doing the clean pulls + hang cleans. Am I supposed to be dropping the bar after each rep and resetting at the hang position? Thanks.

David - Ideally, you do not want to drop it between the pull and the hang movement. What you can do to help out your grip would be to try taping you thumbs with some flexible tape. It is rough to start with, but with time it should start to feel better.

Alyssa Sulay

Joseph Sousa

September 7 2018

Is the snatch grip push press overhead squat complex based off overhead squat or snatch push press numbers?

Joseph - It is based off you OHS.

Alyssa Sulay

Chris Vince

January 6 2019

Is the OHS based off from snatch grip btn Push press + OHS? or can it be based off the best snatch balance + OHS

Chris - it will be based off your best OHS.

Alyssa Sulay

Juha Lyly

February 7 2019

Are the pull + hang snatches and pull + hang cleans based off of snatch and clean or hang versions of the movements?

Juha - Base this off your snatch and clean.

Alyssa Sulay

Scott Anderson

July 19 2020

If only three days a week are feasible which days do you recommend?

Monday, Wednesday and Saturday. But also read this.

Greg Everett

CJ Leisenfelder

March 4 2021

Would you recommend adding a transition week between the end of another program and the first week of this one? Or would week 1 of this program a sufficient transition?

Good idea to do an easier transition week. Just take week 1 and reduce by 10% and maybe cut a couple sets here and there to make it simple.

Greg Everett

Rafael Porto

March 18 2022

Are the % numbers of the one rep max or of the reps (eg: 30% of 1rm for 5 reps vs 30% of 5rm for 5 reps ?

%s are of 1RM unless otherwise specified, e.g. a back-off set after an RM will typically be a % of that RM, not current 1RM PR.

Greg Everett

Curtis Champion

April 23 2023

On weeks 4/8 when we work to a heavy single in the Back Squat, if we PR should we enter the new weight into the PR sheet so that we increase the weights for the next mini-cycle?

Yes

Greg Everett