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4 Week Snatch Pulling Progression

This document outlines a 4-week snatch pulling progression program consisting of 3 lifting sessions per week. Each session focuses on variations of the snatch pull and power snatch from different positions using progressively heavier weights. The goal is to improve strength in the power position to support the full snatch lift. Sessions include exercises like the Olympic snatch deadlift with stops in the power and catch positions, along with hang power snatches and full snatches from the knees or floor. The program culminates with a test of the 1 rep maximum snatch on the final day.

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2K views3 pages

4 Week Snatch Pulling Progression

This document outlines a 4-week snatch pulling progression program consisting of 3 lifting sessions per week. Each session focuses on variations of the snatch pull and power snatch from different positions using progressively heavier weights. The goal is to improve strength in the power position to support the full snatch lift. Sessions include exercises like the Olympic snatch deadlift with stops in the power and catch positions, along with hang power snatches and full snatches from the knees or floor. The program culminates with a test of the 1 rep maximum snatch on the final day.

Uploaded by

Tano43
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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4 WEEK SNATCH PULLING

PROGRESSION
Posted by
Coach Kyle

on
Wednesday, February 26, 2014 10:30 am

SNATCH PULLING FOCUS PROGRAM


4 week, 3 day
Coach Kyle Ruth
Light = 50-60% of 1RM
Light-Moderate = 60-70% of 1RM
Moderate = 65-75% of 1RM
Moderate-heavy = 75-85% of 1RM
*Oly Snatch Deadlift add 10%

Day 1 (w/ coach)


A. 2 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, power position)
B. 2 Position Snatch Pull - 5 x 3 (pull from power position, below knee)
C. 2 Position Power Snatch - 5 x 2 (snatch from power + snatch below knee)
D. Power Snatch + Overhead Squat - 5 x 1
Day 2 (light)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from power position)
C. Hng Power Snatch - 3 x 1-2 (from above knee)
Day 3 (light)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from power position, below knee)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from power + snatch below knee)
Day 4 (w/ coach)
A. 1 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee)

B. 2 Position Snatch Pull - 5 x 3 (pull from above knee, below knee)


C. 2 Position Power Snatch - 5 x 2 (snatch from above knee + below knee)
D. Power Snatch + Overhead Squat - 5 x 1
Day 5 (light-moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from above knee)
C. Hng Power Snatch - 3 x 1-2 (from below knee)
Day 6 (light-moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from above knee, below knee)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from above knee + snatch below knee)
Day 7 (w/ coach)
A. Oly Snatch Deadlift - 5 x 3
B. 2 Position Snatch Pull - 5 x 3 (pull from above knee, floor)
C. 2 Position Power Snatch - 5 x 2 (snatch from above knee + floor)
D. Power Snatch + Overhead Squat - 5 x 1
Day 8 (moderate)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Hng Power Snatch - 4 x 2-3 (from below knee)
C. Power Snatch - 3 x 1-2 (from floor)
Day 9
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Snatch Pull - 4 x 2-3 (pull from above knee, floor)
C. 2 Position Power Snatch - 3 x 1-2 (snatch from above knee + snatch from floor)
Day 10 (w/ coach)
A. Oly Snatch Deadlift - 5 x 3
B. 2 Position Snatch Pull - 5 x 3 (pull from below knee, floor)
C. 2 Position Power Snatch - 5 x 2 (snatch from below knee + floor)
D. Power Snatch + Overhead Squat - 5 x 1
Day 11 (moderate-heavy)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. Power Snatch - 5 x 1-2 (from floor)

Day 12 (moderate-heavy)
A. 3 Stop Oly Snatch Deadlift - 5 x 3 (stop below knee, above knee, power position)
B. 2 Position Power Snatch - 5 x 1-2 (snatch from above knee + snatch from floor)
Day 13 (w/ coach)
A. Snatch - build to 1RM; rest as needed

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