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-   -   Snatch/clean pulls - determining weight? (https://board.crossfit.com/showthread.php?t=80494)

Brendan McNamar 02-18-2013 12:07 PM

Snatch/clean pulls - determining weight?
 
Question for those with more Olympic experience then myself.

Is there a way to figure out the best weight for snatch/clean pulls?

Less weight = faster

More weight = bigger load less speed

Thanks for your insight.

SP 02-18-2013 12:44 PM

Re: Snatch/clean pulls - determining weight?
 
[QUOTE=Brendan McNamar;1139036]Question for those with more Olympic experience then myself.

Is there a way to figure out the best weight for snatch/clean pulls?

Less weight = faster

More weight = bigger load less speed

Thanks for your insight.[/QUOTE]

Personally I wouldn't go heavier than 120% of full lift. The goal of pulls is to get the same feeling as the lift with a heavier weight.

Just an after thought, I think most lifters here would benefit by trying to snatch/clean like they snatch/clean high pull, especially if you kick the bar out in the second pull. Typically, the bar path for a snatch/clean high pull in closer to the body and not as loopy so is more efficient and you won't miss behind anywhere near as much.

Kid Jansen 02-18-2013 01:25 PM

Re: Snatch/clean pulls - determining weight?
 
I think 120% of full lift for pull is already quite high. For me the pull is one of the strongest parts of my clean and my snatch (the worst being the catch, followed by the recovery), but still I'm having a hard time getting 110% to high pull height. I usually don't go any heavier than 105-108% max.

David Allen Rogers 02-18-2013 02:46 PM

Re: Snatch/clean pulls - determining weight?
 
For what it's worth, in Olympic Weightlifting, Greg Everett suggests 4-5 reps at 80-90% or 2-3 reps at 90-100% of the lift max. His reason for these numbers is to avoid sacrificing speed and positioning. I imagine that these numbers are for "mature" lifters so perhaps someone with underdeveloped Oly lifts could go a bit higher.

Jack Dougherty 02-18-2013 07:28 PM

Re: Snatch/clean pulls - determining weight?
 
If you go too heavy all you are doing is deadlifting the weight.

My coach told me that I shouldn't go over my 1rm clean or snatch, for weight.

For it to be valuable you need to hit all your positions with the correct speed, timing and bar path. It's hard to get all those things when you go too heavy.

Sebastian Soffici 02-20-2013 08:48 PM

Re: Snatch/clean pulls - determining weight?
 
If you look at programs such as catalyst athletics, they usually program clean/snatch pulls at 90-95% at 3x2s and 2x3s(sets then reps).


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