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replacing the hanging snatch

  • 23-02-2011 9:49pm
    #1
    PeakOutput
    Registered Users, Registered Users 2 Posts: 7,639 ✭✭✭


    right so here is my weekly weights programme laid out excersise, sets, reps and then with last weeks weights beside them in kg. i am 6'2 around 200lbs/90kg and around 18-20%bf

    Monday
    Trap bar Deadlift 2* 4/3/2 100/110/120 110/120/130
    Flat Bench Press 2* 4/3/2 70/75/85 75/80/85
    Cable External Rotation 2* 10-12 40/40
    Barbell Rollouts 2* 8-10 bw/bw


    Wednesday
    Hang Snatch 2* 4/3/2 5/10/15 15/20/20
    Military Press 2* 4/3/2 40/45/47.5 45/47.5/50
    Russian Twists 2* 8-10 40/40
    Prone Row 2* 8-10 50/50


    Friday
    Box Squat 2* 4/3/2 60/70/80 70/80/85
    Pullups 2* 4/3/2 bw/+2.5 / +5 +2.5/5/7.5
    Hanging Leg Raises 2* 8-10
    Cable Rows To Neck 2* 8-10 80/90


    im happy with everything accept the hanging snatches. i know snatches are very technical and i respect them as the great compund excersise they are. however i just dont have the time or patience really to get the form down enough to make any decent progress with them. so im wondering what other compund but technically easier excersise could i replace them with that would do roughly the same job that they do in the programme?

    i was thinking of dips as i was making great progress in them recently and would like to keep it up but if i do a straight swap out then the dips will have my arms destroyed for the military presses that are next

    any advice?


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