View Full Version : squat and hang clean questions (reps)

07-01-2010, 03:37 PM
hey guys, I'm new to this section, generally chill in supps and the misc, lol...

I'm planning on playing rugby in the fall for a local team (shreveport rugby club)

I just started incorporating hang cleans (and db snatches) into my workout, I started with the bar, and got the form down...

I hit 135 the other day fairly easy, so my question is what should my progression on these be? I want to do hang cleans and db snatches/db speed snatches 2 times a week. I've been told the rule of thumb is 3-5 working sets of 3-5 reps, but how often should I be adding weight when just starting out?

also, I noticed lately my squat form was really off, I go parallel, but it turned into a good morning on the way up...so I dropped the weight down and am now going as close to ATG i can...my old parallel repping weight was 225 for 4, I did 185 for 6 today ATG, is that a typical loss when making this switch?

thanks for any answers or input

07-01-2010, 04:48 PM
for the snatches and cleans go up until you cant do three reps, that is the only way to figure out how much you can do. lets say you worked up too 205 for 3. Work out with 170-190 in weight. I couldn't tell you exact reps and sets because everybody is different. as far as the squats. I personally do not believe in ATG squats. ATG squats work mostly quads and lower back. A wider base works glutes and hamstrings more. Glutes and hams are more improtant plus its easy to work your quads in any other lift. If you want to keep yourself from doing a good morning strengthen hammy's and glutes. Romanian deadlifts, Glute ham raises, bulgarian split squats, low-cable pullthroughs band pullthroughs, lunges, BOX SQUATS!, sumo deadlifts. These excersizes should help.

Here are some vids that might help: