Snatch plan - example4-weeks training plan in Snatch, 3 times per week, for beginner level, men, bodyweight 100 kg, 30 years old, possible is Kbs - 8, 12, 16, 20, 24, 28, 32 kg. Week 1 1 – Monday Snatch with swing 24kg/30+30reps/3+3min pace 10 rpm rest 10min Snatch 20kg/45+45reps/3+3min pace 15 rpm rest 10 min - video Swings 24 kg – 30reps+30reps - 3 sets 2 – Wednesday Snatch switch hands 20kg/15+15reps/1+1min – 10-12 min set pace 15 rpm Snatch 16kg/80+80reps/5+5min pace 16 rpm Farmer walking 20+20kg – 7-8 min 3 – Friday Snatch with swing 24kg/40+40reps/4+4min pace 10 rpm - video Snatch 20kg/60+60reps/4+4min pace 15 rpm Swings 24 kg – 40reps+40reps - 3 sets
Week 2 4 – Monday Snatch with swing 24kg/35+35reps/3,5+3,5min pace 10 rpm Snatch 20kg/60+60reps/4+4min pace 15 rpm Swings 24 kg – 50+50reps – 3 sets 5 – Wednesday Snatch switch hands 24kg/15+15reps/1+1min – 10-12 min set pace 15 rpm - video Snatch 16kg/85+85reps/5+5min pace 17 rpm Farmer walking 20+20kg – 10 min 6 – Friday Snatch with swing 24kg/45+45reps/4,5+4,5min pace 10 rpm - video Snatch switch hands 20kg/45+45+30+30/3+3+2+2min pace 15 rpm Swings 24kg – 60+60reps – 2 sets
Week 3 7 – Monday Snatch with swing 26kg/35+35reps/3,5+3,5min – pace 10 rpm Snatch 20kg/75+75reps/5+5min pace 15 rpm 8 – Wednesday Snatch with swing 24kg/50+50reps/5+5min pace 10 rpm - video Snatch 26kg/16+16reps/1+1min – 3 sets rest 1 min 9 – Friday Snatch 24kg/60+60/4min+4min pace 15 rpm - video Snatch in cotton gloves 12G/5min+5min free pace
Week 4 10 – Monday Snatch with swing 24kg/30+30reps/3+3min Snatch 24kg/45+45/3+3min Farmer walking 20+20kg – 10 min 11 – Wednesday Snatch 24kg/15+15reps/1+1min Snatch 24kg/30+30reps/2+2min Farmer walking 20+20kg – 5 min 12 – Friday Snatch 24 kg/70+70reps/5+5min pace 14 rpm - video |
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