“Finding His Way” – by Patrick Cummings.
Clearly I am flattered and beyond appreciative for this article. As odd as this may sound, however, I am truly stunned by the level of artistry displayed in its writing. The subject could have been a turnip, and Patrick would have made it sound cool.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
1a) 4 X ME Strict Deficit HSPU + ME Kipping Deficit HSPU – rest 45 sec.
1b) 4 X 5 Weighted Strict Pullups (any grip) – heaviest possible, rest 45 sec.
1c) 4 X 10 Reverse Hypers – heavy, rest 45 sec.
Notes: Deficit for HSPU should be largest possible deficit that still allows for the ability to perform 4 strict reps.