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