Snatch plan - example




4-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






Comparative analysis of rankings: RGSI, RGSF, WCK, IKFF
What follows is excerpted from an upcoming book to be published in the US. Author Igor Morozov Master of Sports World Class Author of current ranking tables of Russian Girevoy Sport Federation (RSSF) and Russian Girevoy Sport In






Rank 1 List   Certificate №/ Rank Name Country Issue date Expiration date Weight category/ KBs weight/ Discipline Result Jerk/ LC reps Snatch reps Biathlon reps Volu




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