Notes on Learned Lifts for Eva/Darwin. 

However it would be wise for all to review and reflect on. 


Hang Power Snatch

http://www.youtube.com/watch?v=43qi9DlGUxU

Progressions
- Snatch Grip + Foot Position
- Get Downs
- Dead Lift (1st pull) We were not concentrating on this but it is necessary to get to the hang.
- Shrug + Hip Extension (2nd pull) 5x5x5 Slow, Med, Fast
- Pull under the Bar (3rd pull)
- One - One Drill


Notes:
* Wide Snatch Grip
* Start in ideal jumping foot position, land in ideal squat position
* Explode up from the Hang, create that force on the bar driving
* Elbows stay forward and high (don’t dinosaur/reverse curl the bar)
* Shoulders pressed to the ears
* Arms locked in wide overhead position


(then for the rest of you guys)

Hang Power Cleans 

http://www.youtube.com/watch?v=mCUmi2oqlvA

Progressions
- Clean Grip + Foot Position
- Dead Lift (1st pull)
- Shrug + Hip Extension (2nd pull)
- Pull under the Bar (3rd pull)

Notes:
* Narrower Clean Grip, slightly wider then hips
* Start in ideal jumping foot position, land in ideal squat position
* Explode up from the Hang, create that force on the bar driving
* Practice transition from above navel bar to arms underneath. (armpit drill)
* GET DOWN fast and hard. I should hear you slapping fast under the bar.
*



Clean Pulls

http://www.youtube.com/watch?v=HawrkyNYGjo&feature=related

Progressions
- Shrug + Hip Extension (2nd pull)
-Knees to navel

Notes:
* Narrower Clean Grip, slightly wider then hips
* Start and stay in Ideal Jumping position
* Come up to toes with the hip extension
* Go heavy