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Hang On Legs
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Hang On Legs


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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
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  • 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
Week 1 Day 2 Tuesday
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  • 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
Week 1 Day 3 Wednesday
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  • 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
Week 1 Day 4 Thursday
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  • 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
Week 1 Day 5 Friday
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Rest day

Questions? Get answers here
Week 1 Day 6 Saturday
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  • 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
Week 1 Day 7 Sunday
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Rest day

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